#TBT “Murph” 2016


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



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



Courtesy of Main Site


Memorial Day “Murph” is Monday, May 29


Bring a friend!

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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