The Murph Challenge – It only happens once a year. It’s long. It’s hot. You’ll want to die. And you just come to the gym and you do. No questions asked. May 29th. 9am. All other classes are cancelled that day. This is a free class to all members. If you’d like to make a donation to the Murph Foundation and score your 2017 Murph tee, you can officially register here.

Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Pushups

Lift
25 Minutes (maximum)

Levels 2-4

5x
3 Squats
Sets across: all work sets at the same weight – 85% of your top set from last Monday
Rest 3 minutes between sets.

Levels 0/1

5-6x
8 Double Kettlebell Squats
5 Push-up Plus (focus on scapular retraction as you begin the movement and protraction when press back up)
10 yard Broad Jumps (half the distance of the turf)
30 seconds Reverse Table
60 seconds Rest

Conditioning

We did this one on the first day of the cycle. Try to beat your score from then.

“Punks in the Back”

10 Minutes AMRAP
20 Alternating Reverse Lunges
10 Pull-ups

L4 – Double Kettlebells (22/16) in Front Rack position, Chest to Bar
L3 – DKB Rack lunges (20/14), chin over bar
L2 – Goblet Lunges, band assisted pull-ups
L0/1 – BW lunges, ring rows (OR same as L2)

Core

Level 4
5 Minutes AMRAP
Sandbag Getups

All other Levels
250 Toe Touches AFAP (5 minute limit)