St. Patty’s Day “Murph”
“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…
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
46:20 apparently in years past I’ve been more concentrated on the food and beverages rather than the clock. Good times today.!
61:30, first time wearing a vest. Thanks to Marc, Brownie et. all for the encouragement
First ‘Murph’. A long grueling workout to salute a true hero. God rest your soul.
43:20 with vest
2 beer cashout > done