Saturday, May 27

“Courage is fear holding on a minute longer.” - George S. Patton

Gym Happenings 

Hi all,

On Monday, May 29, we’ll hold our annual “Murph” Community WOD event.

This will run just like a Saturday Community WOD class. All are welcome, no charge to non-members. 

We’ll launch heats of Murph, one at 9:30AM, and another at 10AM, to spread people out.

Feel free to bring anything you want to eat, drink, or sit on. 

The Rx version of Murph is a big one, can take folks anywhere from 45-70 min to complete.

There are MANY ways to scale and adjust the workout to best fit your skill level and however you feel like pushing yourself that day. Check with a coach for the best arrangement for you!

Popular versions are below: 

“Murph” (RX)

(w/ a weight vest, in order as written below)

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

Scaling options:

1. Break up the pull-ups, push-ups, and squats into 20 rounds of 5/10/15.

2. Cut the reps

   1. “Half-Murph” (1/2 mile run to start, 50 pull-ups, etc.)

   2. “Quarter-Murph” (1/4 mile run to start, 25 pull-ups, etc.)

3. Scale the movements (ring rows, knee pushups, etc.)

4. Make it an AMRAP (give yourself a time limit of 20 or 30 min. Go as far as you can, stop at the time chosen)

5. You’re only limited by your creativity…the point is just to show up, do something hard, leave a little better than yesterday…

Looking forward to seeing everyone then!

- Ben  

Rebuild

3 rounds 8-12

SA bench 

RFE split squat 

3 rounds 8-12 

SA row 

SL glute bridge 

3 rounds 10-30

Reverse hyper 

Band crunch 

3 rounds 10-30

Band push down 

Alternating curls 

Community WOD 

Teams of 3:00 

Amrap 26:00 

200m run ( each ) 

20 Wall balls ( each ) 

60’ Crawling (each ) 

60’ Goblet carry (each )