Saturdays heats are starting at 8am, then running every 40 minutes after that.

For those of you that are a little intimidated by the full version which is:


1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

Our standard movement scaling options are…

Run: Row
Pull-Ups: Ring Rows
Push-Ups: Knee Push-Ups
Squats: Squats!

We know that many of you can perform the movements as prescribed but may need to scale the total volume a bit. To this end, here are some scaling options:

1/3 “Murph”

33 Pull-Ups
66 Push-Ups
99 Squats
11 sets of 3/6/9

1/2 “Murph”

50 Pull-Ups
100 Push-Ups
150 Squats

10 Sets of 5/10/15 or 5/5/5/15

3/4 “Murph”

75 Pull-Ups
150 Push-Ups
200 Squats

15 Sets of 5/10/15, or 5/5/5/15

We encourage everyone to complete both 1 mile runs, unless an injury precludes you from running. It’s generally the large volume of bodyweight movements that need scaling.

Lets do this!!


And onto todays work…



20 Minutes, Not for Rounds of:

2 Lengths Farmers Carry

10 Weighted Sit Ups

:30/:30 Side Plank



As Many Rounds as Possible in 7 Minutes of:
15 Box Jumps
15 Kettlebell Swings