9465 Creosote Rd Suite 300F
Gulfport, MS 39507
phone: (228)297-2335

May 7, 2014

May 06, 2014

Here is the sweet video for the memorial day Murph wod that is coming up May 26 (on memorial day) we did it huge last year, with people from gyms all around the area. I want everyone that can be here to sign up. The workout is challenging but we can scale to fit anyone and you can do it as a team if you would like. Talk to a coach about it. I will have a sign up sheet online and in the gym.


Warm Up: 2x Hip Mobility Drill,

20 dirty dogs, 20 donkey kicks,

3x 5 wall squat/ 5 goblet squat/ 10 kb swing



1) Back squat: 1×8@75%, 1×6@80%, 1×4@85%, 1×3@90%

2) Front Squat: 3×3@75%, 2×3@80%, 2×2@90%

3) AMRAP 8

10 Wall Ball Shots

10 Toes thru Rings

10 Russian Twist



1) Back squat: 8,8,5,5,5

2) Front Squat: 3,3,3,3,3

3) AMRAP 8

10 Wall Ball Shots

10 Lying Leg Raises

10 Russian Twist

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