3rd Annual Murph for Miller!

Information about the event:

-Heats will start every 45 minutes starting at 9am.

-Upon arrival, be sure to:

  • Fill out the medical waiver if you’re not a CrossFit Tri-Cities member.
  • Make your donation!
  • Sign-up on the whiteboard for your preferred start time (SHOW UP EARLY)!
  • Get warmed up and ready to go!
-Food and drinks will be provided from Maggianos, Michael’s Fresh Market, Rock Bottom, Atlanta Bread, Einstein Bakery, and Costco.
******If you’re doing the Paleo challenge feel free to bring something along to share******

About the Workout:

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Workout will be scaled to each person’s ability level including quarter, half, kids, and team variations of Murph.  So bring the whole family!

Check out the link below for more information:

3rd Annual Murph for Miller

See you all there!

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