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:

“Murph”

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…

 

Strength:

20 Minutes, Not for Rounds of:

2 Lengths Farmers Carry

10 Weighted Sit Ups

:30/:30 Side Plank

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Conditioning:

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