Complete 5 rounds for time of:

800 Meter Run

50 Alternating Walking Lunges

25 CF Sit Ups

Fun Friday is posted on our facebook page

Complete as many rounds as possible in 18:00 of:

20 DB Chest Pull Overs

20 Alternating DB "T" Press Ups

20 DB Bent Over Rows

20 Lying Leg Lifts

Complete 6 rounds for time of:

20 Dumbbell Step Ups

20 Dumbbell Deadlifts

20 Dumbbell Cleans

If your interested in ordering your "MURPH" shirt or tank top, go to our facebook page.

Complete 5 rounds for time:

5 Right Arm Overhead Squats

5 Left "    "   "    "      "      "

25 Dumbbell / KB Swings