Memorial Day Murph

GCF will open at 9am for the Murph WOD only. There will be no Regular classes nor On Ramp. We will open early for stretching, mobility and to go over the WOD. The first heat will begin at 9:30am. Heats will continue every 20mins thereafter. 

MURPH

 1mile Run

 100 Push Ups

 200 Pull Ups

 300 Air Squats

 1mile Run

After Murph, GCF will light up the grill with a member's BBQ Potluck. Friends & Family that would like to participate are welcome. 

See you on Monday!

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