7.4.20
/We will have three heat times: 8:00 am, 8:45 am and 9:30 am. This means that the clock for each heat starts at this time. We highly recommend that you get to the gym at least 30 minutes early to warm-up, sign waivers and get ready for the start of the metcon.
“Murph”
1 mile run
100 Pull-ups
200 Push-ups
300 Air Squat
1 mile run
RX: 20/14lb vest