Announcements

The “MURPH” Memorial Day Hero WOD

Date: Saturday, 25 May

Time: 0900

Gear: Weight vests are limited but available. Athletes consider bringing your own

Rx: Athletes wishing to complete as “Official” Benchmark must have a judge.

Registration: Sign-up with coaches at class

Shirts: Sign-up Gender/Size/Style *Must participate to sign-up for shirts)

Blue Ridge Fitness – CrossTraining

Warm-up

Strength/Conditioning

Body Building/Accessory (4 Rounds for reps)

CIRCUIT: 40/20 | 4rds

DB Bicep Curp

DB Warrior Lunge (L)

DB OH Tricep Extension

DB Warrior Lunge (R)
WT: Athlete Choice

Mobility

(15m)