Daily WOD – May 30, 2016

“MURPH”

Complete for time:

• 1 mile run
• 100 pull ups
• 200 push ups
• 300 squats
• 1 mile run

This WOD was created by CFHQ in memory of Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005.  Today we perform this hero WOD in honor of all the men and women who have died serving our country in the U.S. Armed Forces.

WOD Notes:

• This workout calls for a 20# weight vest for guys and 10# for girls. We have a limited number of weight vests available so they will be first come first serve.
• You must start and end with the run, but you can split up the pull ups, push ups, and squats as desired. (Most people do 20 rounds of 5 pull ups, 10 push ups, and 15 squats.)
• If you plan to do full Murph, it usually takes about an hour.
• Due to limited space on the pull up rig, we encourage ring rows as a sub for pull ups.
• A great scale for this workout is to complete exactly half of the distances and reps. (800m run, 50 pull ups, 100 push ups, 150 squats, 800m run.) This scale usually takes 20-40 minutes.
• As a new option, you could also tackle this workout with a partner.  Both partners run a mile together to start and end the workout but break up the pull ups, push ups and squats any way you like with your partner.
• Compare results to last Memorial Day 150525.
  

Schedule Notes: We’ll have the gym open by 7:30am. Heats kick off every 30 minutes from 8-10am. Please show up at least 15 minutes before your heat to get warmed up.