Warm Up: 1 Round:30 Pigeon on each side:30 Standing Forward Fold:30 Shoulder Stretch at wall 2 Rounds:15 Ice Skaters:15 Glute Bridge:15 Up Dog into Down Dog Post-Murph Recovery: This is for you if you did our Mini Murph and want to speed up your recovery to get back to work again! EMOTM X 16 Mins1):...Read More

”Mini Murph!” 4 Rounds for Time (35 Min Cap) Run 400 M (4 lengths of the soccer field) 25 Pushups 30 Situps 40 Air squats *Workout ends with a final 400m run* 5 Runs totalRead More