Primer / Warm-up
Pause Front Squat
5×1
build to and stay around 50-60%
Between sets complete :15 Sandbag Hold
(5) 2 minute rounds of
3 Burpees
10 Front Load Sandbag Squats (100/75)
100′ Carry and Load
Row Max Calories in remaining Time
*rest as needed between score is total calories over the 5 rounds
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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