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We will be participating in The Murph Challenge, better know as MEMORIAL DAY MURPH on Monday May 29th at. Keep your eyes & ears open for more details about times/”heats”

You can find out who MURPH was, why we honor him and other fallen soldiers and what the workout is by clicking here;

Synergy Fitness – CrossFit


Metcon (Time)

800m run

1 Round of Cindy*

600m run

2 Rounds of Cindy

400m run

3 Rounds of Cindy

200m run

4 Rounds of Cindy

100m run

*1 Round of Cindy is

5 Pull ups

10 Push Ups

15 Air Squats

Scale as needed

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