This week on Friday and Saturday is “Murph for Miller.” There is no cost to do the WOD, we only ask for a donation of any amount but do not expect anything. This year we would like to raise more than $500. All proceeds are donated to the Midwest Shelter for Homeless Veterans. Please ask Jason for more information.

We can modify to anyone that wants to participate in Murph. You may also invite people to either try a version of the workout or just to come to cheer you on.

The CLOCK will begin 15 minutes after the start time of class. Come early to get any extra warming up done.


Murph prep. Mobility and “SLIPS

Deadlift 3,3,3,3,3 (touch and go)

10-20 minutes of SLIPS practice, before and after (scales, L-sits, inversion ( handstands), planks, and stretching)