Call Us: (941) 953-1798



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)

Part 1:

6 rounds of

10 Front Rack Lunges (115/85/65)

5 Thrusters (same)

Directly into….

Part 2:

3 rounds of;

15 hollow rocks

15 Chest to bar pull ups

Scale as needed

Score is total time to complete both parts.
If you happen to notice the clock upon completion of part 1 post it in the notes when you log your time.

Leave a Reply



Please enter the CAPTCHA text