5/25/2026

Classes will be at 7:00, 8:15, and 9:30am! With Coach Steph!

Murph

FREEDOM (RX):
"Murph"
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run
(Scored by Time)
Partition the pull-ups, push-ups, and squats as needed. Weighted Vest 20/14.

INDEPENDENCE (Intermediate):
1-mile Run
80 Pull-ups
160 Push-ups
240 Squats
1-mile Run
Partition the pull-ups, push-ups, and squats as needed. Weighted Vest 14/10.

LIBERTY (Beginner):
800m Run
50 Ring Rows
100 Dumbbell Floor Press (light)
150 Squats
800m Run
Partition the Ring Rows, Floor Press , and Squats as needed.

Time Cap: NONE! Go until complete!