Date : 2-6-2020 Locations : Fire House Q : Beats PAX : S’mores, Joy, Chill Pill, Siren, Yogi, Aravis (These ladies KILLED it! They did the Murph in the cold and rain 💪🏽 #Memphisstrong #murphchallenge2020) Welcome/Disclaimer Warm up: jumping jacks, high knees, huggies The Murph Challenge: Get as far as you can! Full: 1 mile run 100 pull ups 200 push ups 300 squats 1 miles run Alternative full: 1 mile run 10 sets of 10 pull ups, 20 push ups and 30 squats 1 mile run Half Murph: 1/2 mile run 5 sets of 10 pull ups, 20 push ups and 30 squats 1/2 mile run If PAX came who have done the Murph the other part of the week: The thang: all 3 exercises at 21 reps and then quarter mile lap. 15 reps and then quarter mile lap. 9 reps and quarter mile lap. Then next round. Round 1: chest flys, jump squats, toe taps Round 2: wide bicep curls, star jumps, big girl sit ups Round 3: Jumping lunges (1:1), tricep push ups, weighted hip bridges COT The ‘Murph’ is more than just a workout, it is a tradition that helps push us, humble us, an dedicate a bit of pain and sweat to honor a man who gave everything he had.” Announcements: GALENTINES EVENT!!! FEB 15th at 6:30pm at Local downtown! Check out the "events" portion of the website!