Murph

Mar 14th, 2015

Category: CrossFit

Murph

group
Schedule Reminder – Southie Parade Day Today – we will be running 2 classes only at 8am and 830am.  We will have a social immediately after.  We will be shutting the gym down afterward due to the madness that ensues Southie on Parade Day.  There will be no 9,10,11am classes or Yoga.

Moskillity Reminder – Monday night’s class will focus on movements from the hang position and their respective rack and overhead finish positions. If you struggle with those movements or just want to become more efficient stop by Southie Green from 7:00-7:45pm with Coach Jones!! This class does NOT count toward your membership!!

WOD
“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

Level 3- 75 pull-ups, 150 Push-ups, 200 squats
Level 2- 50 pull-ups, 100 Push-ups, 150 squats
Level 1 800m Runs, 30 pull-ups, 60 push-ups,90 squats

*if raining you can sub 2k row and or 400 double unders for each mile run or scale these accordingly – 800m run – 200 dubs or 1000m row

At Home WOD:
10 Minute AMRAP
5 Handstand Push Ups or 10 Hand Release Push Ups
10 Burpees
15 Air Squats
20 Sit Ups

Scroll to Bottom Of Page for More “Travel WODs”