Outlier CrossFit will be hosting Murph on Memorial Day this year. Friends and family welcome, there is no drop-in fee.
The 9:00am and 10:30am heats are the only classes scheduled for Monday, we will return to our normal schedule on Tuesday 5/28. These will be coached classes, including a warm-up prior to starting the workout.
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The “MURPH” WOD
1 mile run
100 pull-ups
200 push ups
300 squats
1 mile run
** In a twenty pound vest or body armor (optional)
Rx: as written, partitioned.
Rx+: straight through, no partition.
Scaled: scale movements, or, find a partner and split the workout together as team.
Partition suggestions:
20 rounds: 5 pull-ups, 10 push-ups, 15 air squats
20 rounds: 5 pull-ups, 5 push-ups, 15 air squats, 5 push-ups
10 rounds: 10 pull-ups, 20 push-ups, 30 air squats
50 rounds: 2 pull-ups, 4 push-ups, 6 air squats
Scaling options:
Complete with a partner: run together, split the reps.
Half Murph: perform 800m runs and half the rounds from one of the suggested partition options.