To register for the event click below:
Pre-Sale Limited Edition “Murph” T-shirt $25 until 05/27
The Foundry Union Station – Team Metcon
A: (18.05.26) (AMRAP – Rounds and Reps)
In teams of 2
Buy in: Accumulate 3 minute hollow hold, both partners working at a time. Every break 40ft of (farmers/front rack or overhead carry at weight of choice). *both partners complete penalty.
1000 row (100m = 10 reps)
80 balls slams (20/14/10#)
60 synchronized no push up/no jump burpee
40 synchronized supermans
200 partner medball run (20/14/10#)
*If doing “Murph” Monday morning. It is suggested you keep this workout around 70-80% RPE.