Stallions
WE WILL RUN A MODIFIED SCHEDULE TODAY FOR MEMORIAL DAY!
“Murph”*
For Time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
*Start and end with the run. Partition the pull-ups, push-ups, and squats as needed. Wear a 20/14lb weight vest or body armor.
In memory of Navy Lieutenant Michael Murphy and all who have lost their lives serving and protecting our nation’s freedom.
Colts
Murph w/ Partner – Break up the pull-ups, push-ups, and air squats any way.*
OR
“Half Murph”*
For Time:
800m Run
50 Pull-Ups (Band assisted as needed)
100 Push-Ups
150 Air Squats
800m Run
Mustangs
“Partner Half Murph”
For Time:
800m Run – Together
50 Ring Rows
100 Knee Push-Ups
150 Air Squats
800m Run – Together
OR
“Quarter Murph”
For Time:
400m Run
25 Hard Ring Rows
50 Push-Ups
75 Air Squats
400m Run
Save the Dates:
Monday, May 30th, Memorial Day: The Murph Challenge!
We are an official host of The Murph Challenge this year! And if you want to see how you stack up against the rest of the world, go to The Murph Challenge website and register to rank on the official Murph Challenge leaderboard! Family and/or friends are welcome to join us for a drop-in as well!
Memorial Day Schedule:
We will run the following schedule for Memorial Day & The Murph Challenge:
6:30-8:00am: Open gym
8:00-9:30am: Heat 1 – The Murph Challenge!
(Commemoration at 9:30am)
9:30-11:00am: Heat 2 – The Murph Challenge!
*No open gym after 8am today. CFIH will close at 11am.
Saturday, June 18th: FW Summer Slam!
Our annual Summer Slam competition is back and this time we are opening our doors to all gyms! Join us in Teams of 3, and choose either the RX and the scaled division. Registration will close on Saturday, June 11th. Sign up here: https://linktr.ee/fwsummerslam We are also looking for volunteers! If you’d like to help out that day, please shoot us an email to info@crossfitironhorse.com
