Just a reminder Memorial Day is this Monday the 27th and Coach Darin has a FUN WOD planned for all of us!! See you at 10am! Wear your Murph gear and plan to stay after for BBQ and family fun. All are welcome. Bring meat to grill and a side to share! BYOB.


For time

150/120cal row or assault bike


Hard, medium-duration, row or bike effort completed with 100% effort and focus. Faster athletes could complete this in under 8:00, but nearly all athletes should be encouraged to complete workout as written

Core Work:

3 Rounds, NOT for time of:

10 Toes to kettlebell

10 Heel taps over kettlebell

0:20/0:20 Single arm high plank