WOD for Monday, May 26, 2014

WODs at 8:30, 9:45 & 11 am

As is the tradition at many CrossFits around the country, today we will be once again to completing the Hero WOD “Murph”.

Click here to learn more about the challenge. Be sure to click the “Murph” link to learn about this fallen hero.

The sessions will begin promptly. Please arrive early to warm up on your own. The coaches will briefly review movement requirements and the clock will start. Determine your plan prior to arriving at the box — and stick to it.

There are no time caps. It may be that some athletes are completing the workout as others are beginning. We’ll use both timers. 

Hero WOD “Murph”
Run 1 mile
100 pull-ups
200 pushups
300 air squats
Run 1 mile

There will be numerous scaling options, including but not limited to the following:

“Half Murph”
Run 800m
50 pull-ups
100 pushups
150 air squats
Run 800m

Rounds of Murph
Run 800m
25 pull-ups
50 pushups
75 air squats


10 RFT
Run 300m
5 pull-ups
10 pushups
15 air squats
Finish with a 200m run


Run 1 mile
5 rounds
20 pull-ups
40 pushups
60 air squats
Run 1 mile

“AMRAP Murph”

30-, 40-, 50-, or 60-min AMRAP
Run 200m
5 pull-ups
10 pushups
15 air squats


Run 400m
10 pull-ups
20 pushups
30 air squats

Partner “Murph”
Complete any of the above options with a partner, evenly dividing the work. For example, partners could take turns running, completing pull-ups, pushups, and air squats, ensuring that the entire workout is completed.

Regardless of your choice, ensure proper form and execution. This is a hero WOD, so no excuses.