Complete 3 for time:

30m / 25w Calorie Assault Bike

50 Wall Balls 10’ (20m / 10w)

“MURPH”

1 Mile Run

100 Pull Ups

200 Push Ups

300 Body Squats

1 Mile Run

*You MUST be signed up for a class time!

MLCF & RedZone is closed today (SUNDAY)

Don’t forget “Memorial Day MURPH”.

All classes are full (7am, 8am and 9am)

You Must be on time (no late starts)

55:00 time cap due to other classes starting

If you have a guest, you MUST pay $10 in advance

Pick your own partner Saturday:

Complete “HILDY” for time :

Buy In:  40 Calorie Assault Bike

100 Calorie Row

75 Thrusters (45/35)

50 Pull Ups

75 Wall Balls (20/14) 10’/9’

100 Calorie Row

Buy Out:  40 Calorie Assault Bike

*1 bike, 1 rower per team and one team member working out at a time

Complete 3 rounds for time:

15 Pull UPS

30 Body Squats

800 Meter Run