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Good evening Root Down…

Great week this week! Each year on Memorial Day, we come together as a community and do a workout known a Murph to celebrate the life and sacrifice of Lt Michael Murphy and those who gave their lives for our freedoms…

For those of you wondering…”Murph”

For Time

Run 1 Mile, Then…

100 Pull-ups

200 Push-ups

300 Air Squats

Run 1 Mile

*20/10 lb. vests can be worn. Movements can be broken up into sets and can be modified….

Tomorrow, we will begin “Murph”-prep here at Root Down…

We will continue this each week in a variety of ways. So, the first Partner MetCon version…

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15 Minute Free Warm-up

MetCon

Partner MetCon Friday

“Murph Prep”

16 Minute AMRAP

Partner 1 holds a plate (45/35) in any manner while partner 2 completes…

- 100M Run

- 8 Pull-ups/Ring Rows

- 16 Push-ups

- 24 Air Squats

*Partners will switch once round is completed.

Score will be rounds plus reps. See you all tomorrow! DOWORK!