November 11th, 2014

Many CrossFit gyms all over the world will be doing Murph today in honour of all our brave soldiers. The suffering you experience today is nothing compared to what they endured for us.  

Today’s WOD

“Murph”

1 mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

 

PLEASE BE ON TIME OR 10 MIN EARLY FOR THIS WOD. MURPH WILL START NO LATER THAN 5 PAST THE HOUR. THERE WILL BE A TIME CAP OF 50 MINUTES.

You are allowed to break down the pullups, pushups, squats anyway you want. Most people break the movements down into 20 rounds of Cindy (5 pullups, 10 pushups, 15 squats)

If possible do this workout in a 20lb weight vest.

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