WOD

“Murph”

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

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a vest, wear it.

WORKOUT NOTES 

This year’s version of Murph will look much different than years past! Usually we get together in a huge group and suffer through this memorial day tradition. Well it’s still Memorial day and Murph is on the menu but our doors are closed. That means we’ll be tackling this workout at home and hopefully with us on Zoom! Most of you don’t have a pull-up bar available so you’ll need a good scaling option. You could use a dumbbell, kettlebell or barbell and perform upright rows. If you maintain the original stimulus and perform a bodyweight gymnastics movement then you’ll want to get creative with modified ring rows. Grab a towel or rope and find a sturdy post to wrap it around, Adjust the difficulty by decreasing the angle of your body relative to the ground. Hope to see you all on zoom tomorrow at 9!

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.