The bear complex must be done for 7 complete reps without putting the bar down. You can rest overhead, at the hip or in the front or back rack, but not on the ground. Take 20 minutes and find the heaviset you can complete for a set of 7.
Conditioning is a test. With a partner you have 10 minutes to put in your best effort on these 3 movements rest as needed, rotate however you’d like, but you only get one shot at each move. Your score for this will be the total reps of the 3 movements combined – your partner will have the same score since it will be your reps + his or hers. One athlete works at a time – partners count reps for each other.


Take 20 minutes to find the heaviest lift you can of
“Bear Complex”
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press (behind neck)


In teams of 2
Take 10 minutes to complete all of the following
1 ME set of Wall Balls
1 ME set of HSPU
1 ME set of Hang Power Cleans (115/75)


The Murph Challenge 2023

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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Talk with a coach about your goals, get the plan to achieve them.


Take the first step towards getting the results you want!