Tuesday, May 24th 2016

MURPH NEWS

We plan take Memorial day to honor him by making “Murph” our Memorial Day WOD.   We will run two heats, one starting at 9:45 am and one starting at 10:15 am (approximately).  We encourage everyone to show up at 9:30 am so we can warm up, brief the WOD and you can cheer on the first group.

Please sign up on the whiteboard!

Don’t be afraid of the rep volume on Murph.  While the runs must open and close the workout, the reps can be done however you please.  Most find that the best way to break up the reps is in sets of “5 pull ups, 10 push ups and 15 air squats” (and 20 rounds gets you there). This might sound familiar as this is basically “Cindy” and most of you have tackled a version of Girl WOD that already!

And since many of you have asked about scaling options for this workout.  We STRONGLY recommend scaling this to your ability and doing it as a Partner WOD (splitting the reps so each does 10 rounds of Cindy) or even doing it in a team of three!  You can scale the run to an 800 and do half the reps and call it “mini Murph”.  Or you can just put together any parts and piece you’d like. It’s not about how much you do, its about how much fun you have doing it.  Please note we will not be able to accommodate J-Hook pull ups as an option, so please consider ring rows or banded pull ups instead.