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Written By Marla Thompson

Good evening Primal Freedom…

Great week everyone!

Murph festivities ….

Wanted to let everyone know that we will begin the class on Monday 10 am. So please either be warmed up and ready to go or come 9:30 to warm up. This will be the only class of the day. So, come, and bring your friends and family to the “Memorial” MetCon. It will be fun!

* I will also have the gym open this Sat. for ones who could not participate in The Murph on Monday.

Any question feel free to ask. 706-490-9555

Check out The Murph workout below.

Warmup

- 10 PVC Passthroughs

- 10 PVC Overhead Squats

- 100M Run

MetCon

“Partner MetCon Friday”

For Time

- 100 Alternating Wall Balls (20/14)*

*Partners will alternate each rep allowing wall ball to land on floor at the end of the rep. Each rep is performed by picking ball from floor and completing wall ball. Wall Ball squat must begin after wall ball is taken from the floor.

Then,

- 16 Rope Climbs*

*3 Ground to Stand = 1 Climb

Score will be total time in MetCon.

Mobility

- Full Body Rollout

Memorial Day Murph ( Monday 25)

Weight Vest Optional (20/14)

With the exception of the run,reps can be broken up in any way.

If partnering or greater than two athlete teams, split all reps as needed. However, runs/walks must be done by all athletes.

For Time

1 Mile run/walk 93 Building Perimeter Laps)

  • 100 Pull-ups

  • 200 Push-Ups

  • 300 Air Squats

  • 1 Mile Run/Walk (3 Building Perimeter Laps)

    Score: Total Time in MetCon

    DoWork!

Marla Thompson
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