8 WEAPONS TO KICK CANCER’S BUTT
MASTER THIS ESSENTIAL KETTLEBELL EXERCISE
Workout of the Day
CF Suffolk Striking
–OR–
30 minutes of:
Choose one of the following: 250-meter row, 100-meter ski or 15 calorie bike
then:
1-Leg Ankle Rock
Quadruped Rocking
Inch Worm
Side Squat
Lateral Lunge
Floor Sides
Band pull-apart
Quadruped T-spine Reach Across
Post your scores to the Whiteboard.
If you’re interested in the official “Murph Challenge” t-shirt from Forged here’s the LINK.
“Murph” will be the official workout of the day on Friday, regardless of when you actually do it.
For those unfamiliar or inexperienced we offer 2 scaled versions of “Murph”: “Half Murph”, 800-meter run, 50 pull-ups, 100 push-ups, and 150 squats, 800-meter run OR “Quarter Murph”: 400-meter run, 25 pull-ups, 50 push-ups and 75 squats, 400-meter run.
There will be only two time spots on Saturday: 10 AM and 11:30 AM RESERVE YOUR SPOT NOW
