A WOD like Murph can truly be a gut check.



‘Half Murph’

800m Run or Row
50 Pull Ups
100 Push Ups
150 Squats
800m Run or Row

You can partition the pull ups, push ups, and squats however you like. For example 5-10-15 for 10 rounds.

Congratulations to Drew who went up 200 lbs on his total today simply by having an epiphany about the hips involvement in the squat. The hips are probably the least understood yet most critical component of the squat. They are the first to move,determine proper depth, provide power out of the bottom and finish the movement. Their importance can not be overemphasised.

Air Squat Demo

Sarah and Nicole we will be thinking about you and look forward to hearing all about it!

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