MONDAY 140526

“Memorial Day Murph”

For Time:

Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile

Note: There will be 4 encouraged methods of accomplishment for todays workout involving partitioning the total repetitions into manageable chunks. Our goal is for everyone to successfully complete “Murph”. Although officially a timed workout, the focus today should be on completion, regardless of allotted time. The key to victory on any “Hero” workout is to remember the reason the workout was created in the first place: To honor a true American hero. On this day, we honor all the brave men and women who have paid the ultimate sacrifice in protecting and serving our country.


Class Schedule – Memorial Day

Please note the gym will be open today from 11:00 AM to 3:00 PM in support and honor of Memorial  Day. The BBQ and celebration begins at 11:00 AM and the official “Murph” workout brief and awards ceremony will begin promptly at 12:00 PM. Please be in attendance for this brief and ceremony. The 4 methods of structuring the repetitions of “Murph” will be briefed, as well as a detailed explanation of the go-time for the heats and the location of the Pull-up, Push-up and Squat stations. The gym is providing the main course – please bring a side dish to share.


Please join Bailey Feeney and Greg Amundson for the CrossFit Amundson Yoga and Mobility Class today from 6:00 PM to 7:00 PM at our Krav Maga studio. Tonights very special class will be dedicated to all United States Military Veterans.


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