top of page

Wednesday, May 22nd, 2019 WOD

Today is our final Murph prep day before Monday's Memorial Day Murph. Be sure not to overdo intensity today so you are ready to rock it on Monday, May 27th.

Also, keep your eyes to your email for KSCF Event Updates coming.


"Near-Murph Prep"

Run 1 mile

75 Pull-Ups

150 Push-Ups

225 Squats

Run 1 Mile

*w/20/14lb vest

**Max 45-min cap

Rx: w/vest and volume partitioned or unpartitioned

L3: No vest or reduced total volume for any movement

L2: scaling any movements

L1: Not completing any reps in the workout

124 views0 comments

Recent Posts

See All

KSCF Notes Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the KSCFam code at checkout for 40% off your first order Weightlifting classes are back o

bottom of page