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Countdown 'til Murph


We are less than 8 weeks away from Memorial Day...

Every year on Memorial Day we commemorate our country's fallen heroes with "Murph"-- both a challenge of fitness and grit. So in order to ramp us up for it and celebrate other heroes along the way, we will once again be hosting weekly "Hero Monday" WOD's as a countdown 'til Murph!

We hope ALL athletes will be eager to particiate, grind, and honor those that paid the ultimate sacrifice with us for the next 7 weeks.


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January 25, 2019

Strength: Power clean + hang (full) clean Conditioning: 50-40-30-20-10 Dumbbell snatches (50/35) *50 Double under's after each round

January 24, 2019

Strength: 10-9-8-7-6-5-4-3-2-1 Strict Pull-up Strict Toes-to-bar Conditioning: 4 Rounds 1 Minute max hang snatches (95/65) 1 Minute REST 1 Minute max sit-ups 1 Minute REST

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1380 American Way Court, Suite A&B

Bedford, VA 24523

Phone:(540) 520-0059