Monday, May 25

announcements

• We’ll just have one class on Monday, a community WOD “Murph” session at 9:30am. We may launch in heats depending on class size. All are welcome. Tons of ways to scale this one as needed. Bring it. Work hard. Have fun.

“Murph”

rx

For time:
1,600-m run
100 pull-ups
200 push-ups
300 air squats
1,600-m run
– Partition anyhow.
– Wear a weight vest if you have one (14/20 lb).

Score: Total time

intermediate

For time:
1,600-m run
50 pull-ups
100 push-ups
150 air squats
1,600-m run
– Partition the pull-ups, push-ups, and squats as needed.
– Head out for the second run no later than 25:00.

Score: Total time

beginner

For time:
800-m run
Then:
10 rounds:
5 ring rows
10 hand-elevated push-ups
15 air squats
Then:
800-m run
– Head out for the second run no later than 20:00.