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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

Skill Warm Up

Snatch; Burgener Warm Up


Metcon (Weight)

Every 3 minutes for 30 minutes:

1 Hang Power Snatch

2 Overhead Squats

1 Hang Squat Snatch

2 Overhead Squats

1 Squat Snatch

*No need to be unbroken
You have 3 mins to complete the complex then you rest for the remainder of that 3 mins… So you will do the complex 10 times, starting at





etc… for 30 mins

Go as heavy as you safely can. If you can do the complex unbroken, that is great, however it is not required.

Record heaviest weight used.

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