Heat Sign Up

MONDAY

You’ll find our heat list for our Memorial Day Murph (MDM) in the lobby of the gym. We currently have 3 heats”

7:00am - This heat is closed.

8:15am - Still has spots available

9:00am - Still has spots available

In the event that all spots fill up, we will add additional spots until everyone is accommodated. Please see a coach is you need further help.

On MDM, the heats will start promptly. This means if you are signed up for the 8:15am heat, we will start at 8:15am. Please arrive 20 minutes early. We will have a warm up written on the white board for you to complete. We will also have prescriptions for the workout listed. We will post these in the days leading up to the event so you can get your game plan!

We are super pumped! Let the countdown begin!!!

Workout of the Day

A.) Front Squat Heavy Single

B.) 4 Sets:

3 Hang Squat Clean (185/130)

10 Calorie Sprint

Rest 3 minutes