Zoom classes: 7:00am, 4:00pm!  Bring your kids to any session for 1/4 Murph!

Join Zoom Meeting

Meeting ID: 543 692 6158

Passcode: 162313


For the classes guys, we’re gonna warm-up well, talk the moves and reps, and then I’m gonna cut you lose to make it happen!  It’s a super long workout, and you guys are gonna crush it 🙂 Happy Memorial Day!!


The Workout:

As prescribed:

Run 1 Mile

100 Pull-ups

200 Push-ups

300 Air Squats

Run 1 Mile

For Time, Partition reps as desired, wear a 20lb weight vest.


***Don’t wreck yourself guys!  Do 1/2 of the reps and half of the running, it’s a legit workout that way too!!! Nothing wrong with 60/120/180 either.  Typically it’s partitioned into X number of Rounds of: 5 Pull-ups, 10 Push-ups, and 15 Air Squats.  But anything that makes sense to you works great for me!***


LCF at Home Version:

Run in place for 10 minutes

100 Hollow Body Pull Overs

100 Bent Over Rows

200 Push-ups

300 Air Squat

Run in place for 10 minutes

For Time, partition reps as desired, wear a 20lb weight vest


***Don’t wreck yourselves!!  Cut the running in half, do half the reps etc.  Just as above.***