#TBT “Murph” 2016

Sweat

7 rounds for time of:
7 Shoulder-to-overheads*
7 Chest-to-barbell Inverted Rows
7 Burpees

*Athlete’s choice: Press or Push-press or Push-Jerk or Split-Jerk

 

Sport

7 rounds for time of:
7 Push Jerks 155/105 lbs
7 Chest-to-bar Pull-ups
7 Burpees

 

Notes

Courtesy of Main Site

 

Memorial Day “Murph” is Monday, May 29

9am-10:30am

Bring a friend!
WAIVER

We will have one class on Memorial Day in which we all do the hero WOD “Murph”.

We offer scaling options so that everyone gets to do the version of “Murph” that provides the best training effect.

“Murph” is:

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

 

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