On an 18 Minute Running Clock
0:00 – 7:00
Moving at 70% Complete Rounds For Quality
12/10 Calorie Row
10 Push-ups
1 Shuttle Run
7:00 – 8:00 Transition
8:00 – 18:00
AMRAP in 10 Minutes
3 Power Snatches (135/95)
25 Double Unders
12 Toes To Bar
Accessory
3 x 1 Turkish Get Ups (L/R)
Go For Quality increasing weight as needed
Each year for Memorial Day we host an Event here at CFC called “Murph” or officially “The Murph Challenge”. “Murph” is a Hero workout, performed
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FIVE, THREE, ONE, GAINS!Strength and muscle building are two important aspects of fitness that many people strive to improve. While there are many different training
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