GROUP WARM-UP
AMRAP in 6 minutes of:
:30 Erg bike
:30 Ski
100ft Run

METCON
For time of:
1000 Meter run
2000 Meter bike erg
1000 Meter ski
1000 Meter run
24-minute time cap; heats of 7 every 10 minutes

ALTERNATE METCON
For time of:
500 Meter run
1000 Meter bike erg
500 Meter ski
500 Meter run

MOBILITY
2 sets of:
1:00 (each leg) banded hamstring stretch
1:00 (each side) couch stretch
1:00 box stretch

HAPPY BIRTHDAY TO GREG BUDDE!

Murph 

For those of you not registered for Murph at the Museum, we are also offering “Murph” as our workout of the day on Memorial Day (Monday, May 28). We will have one class only, at 8 AM.

Murph is:
For time:
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

You may complete Murph as an individual, scaled to an appropriate volume for you or as a team.

AND, Murph will be Dolf’s final workout for awhile at  our gym. He’s headed to Boulder, Colorado for a year! So, make sure to

come in and say “goodbye!”