Don’t forget to sign up for Murph heat times using this link–i68Gf2gLUKn4D5NDzYv_M/edit?usp=sharing

Also, in case you missed it, we will be doing a pancake breakfast immediately following the last heat.  Pancakes, eggs, BACON, and sausage!!   If you were at Murph last year, you know how good the breakfast was.   Please join us even if you are not planning to do Murph.  This is a great way to gather as a community.


12 Minute AMRAP

20 Wall Ball (20/14)(10’/9’)

5 Shuttle Runs

”I go, you go” style.


Week 7 Front Squat

5 @ 75%

3 @ 85%

1+ @ 95%

1 x 20 @ 50%