5 Rounds For Time
9 Hang Power Cleans (135/95)
12/10 Calorie Row
9 Shoulder to Overhead (same bar)
30 Double Unders
Accessory
3 x 1:00 Weighted Plank
1 Minute rest between
Feeling beat up from Murph? Come in and just “move” with a day of active recovery.
“Post Murph”
Active Recovery WOD
5 Rounds for Quality
1 Minute Assault Bike
6 KB High Pulls (R/L)
8 KB Dead lifts
12 Alternating Reverse Lunges
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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