Memorial Day “Murph”

Happy Memorial Day!  AT HOME FITNESS – Live coached WOD on Zoom at 10am today.  Check our Class Schedule for all upcoming times. Follow the link in our bio to join—->

We decided to program “Murph” (again) today instead of our annual “Whitten” WOD due to lack of accessibility of equipment. We would like to schedule “Whitten” in the first few weeks of outdoor classes. If you just completed Murph try to switch it up in a different order of reps. If you have previously completed in under 35 minutes add a weight vest .

200m jog
1 Minute of Inchworms
1 Minute of Scap Push Ups
1 minute of Air Squats
5 I’s, 5Y’s, 5 T’s, 5 W’s, 5 Cobras

Lat Stretch
Shoulder Internal Rotation
Wide Hip Opener

Hero WOD (45 minute cap)
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

You can partition the pull-ups, push-ups and squats anyway you would like to get to the required reps. Ex. 20 rounds of 5 pull-ups|10 push ups|15 squats. The runs must be performed as bookends.

If you do not have access to a Pull up Bar perform Table Rows, Bent Over Rows, KB Swings or hang cleans.  if performing strict pull ups, cut reps to 60 or as necessary.

Bent Over Row/Hang Power Clean Rx weights = 95|65 barbell, 45|30 DB – If only one db, complete 100 Reps on each arm

KB Swing Rx = 2|1.5 kb

If you only have access to lighter weights, increase the reps for added difficulty.

Level 3- 75 Pull-ups or 40 strict|150 Push-ups|200 Squats
Level 2- ⅔ Mile|50 Pull-ups or 30 strict|100 Push-ups|150 Squats
Level 1 – ½ Mile Run|30 Pull-ups or 20 strict|60 Push-ups|90 Squats
ADV – Wear a 20|10lb vest & or perform straight through without partitioning the reps.

Extra Work
Full Body Roll & Stretch