St. Patty’s Day “Murph”

Mar 16th, 2014

Category: CrossFit

St. Patty’s Day “Murph”

"Murph" Throwback!

“Murph” Throwback!

We will be doing our traditional St. Patty’s Day hero WOD “Murph.” We are running two classes in Southie green at 8 and 8:30 so please be sure to be on time today! Don’t stress about coming early to warm up because we will spend ample amount of time to warm up together as a group.

IF YOU ARE LOOKING TO RETEST, 9AM IS GOING TO BE THE BEST TIME TO DO SO.  PLEASE SHOW UP AT 8:00 WARM UP ON YOUR OWN AND BE READY TO GO FOR 9AM.  THE BOX WILL BE CLOSING DOWN AT 10:00 FOR THE PARADE.

Nick will be waiting...

Nick will be waiting…


There will be no YOGA today with the reduced schedule.

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

You may partition the pull-ups, push ups and squats anyway you would like.

L2 – 50 pull ups/1oo push ups/150 squats
L1 – Run 1/2 mile (50 pullups/1oo push ups/150 squats) run 1/2 mile

At Home WOD
10-15-20-25-30
Hollow Rocks
Supermans

DISCUSSION 4 Comments

  1. Leann Christina 03/17/2014 at 1:04 am

    46:20 apparently in years past I’ve been more concentrated on the food and beverages rather than the clock. Good times today.!

  2. Tom Bavin 03/17/2014 at 12:32 am

    61:30, first time wearing a vest. Thanks to Marc, Brownie et. all for the encouragement

  3. Marc Piccuirro 03/16/2014 at 3:55 pm

    First ‘Murph’. A long grueling workout to salute a true hero. God rest your soul.
    43:20 with vest