Daily WOD – May 30, 2022

Lt. Michael Murphy

Workout of the Day

“Body Armor” aka “MURPH”

Complete for time:

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

WOD Notes:

  • There will be no coach-led warm up tomorrow. The heat time you signed up for in Wellness Living is when you are starting the workout. Please show up at least 15 minutes before your heat time to get warmed up and ready!  The gym will open at 6:30 for anyone in the 7:00 am!
  • This workout calls for a 20/10# weight vest.  (Heads up: Starting next year we’re upping it to 14# for ladies!) We have a limited number of vests available- first come, first serve.
  • You must start and end with the run, but you can split up the pull ups, push ups, and squats any way you want. (The most common approach is 20 rounds of 5 pull ups, 10 push ups, and 15 squats.)

Scaling Notes:  The full version of this WOD takes about an hour! A popular scale is to complete exactly half of the distances and reps.  (800m run, 50 pull ups, 100 push ups, 150 squats, 800m run.) “Half Murph” usually takes 20-40 minutes.  Another scale is to tackle this workout with a partner, sharing all reps between the two.  Jumping pull ups will not be allowed and bands are discouraged because they take a long time to get in and out of… We encourage you to sub ring rows instead.

Semi-Final Notes:  We are ecstatic to announce that Reese finished this weekend’s competition in 5th place IN THE WORLD for the 14-15 y.o. girls!  This punches her ticket to Madison to compete in the CrossFit Games, August 3-7!!! Thanks to everyone who cheered Reese on throughout the weekend. Stay turned for next weekend when Betsy takes her shot at the Masters semi-finals workouts.


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