1.6 km Run
1.6 km Run
We partition the pull-ups, push-ups, and squats as 20 rounds of 5 pull ups, 10 push ups and 15 Air Squats.We start and finish with a run.
DON’T BE DISCOURAGED, if you can’t do the entire workout, not many can.
Three (3) “Murph” Challenge Options are available for everyone.
OPTION 1: Rx Murph as seen above.
OPTION 2: 1/2 Half Murph, where we cut the reps and distance in half.
OPTION 3: Team Murph with two or more partners where you split the work.
Not able to run? No problem- we will do a brisk walk instead.
No pull ups? No problem- we will do jumping pull ups from a box or ring rows.
No push ups? No problem- we will perform them on a box or on the wall.
No deep squats? No problem- we will allow a high squat limit on a box or a stack of plates.
The idea is to challenge yourself, do a little more and go a little faster each year.
WHY we do it?
To honor LT. Murphy - this was his favorite WOD.
To honor our Box and the way we do things here.
To honor WHO YOU ARE in the face of a challenge. This is more than just a workout.
It’s about Courage. It's about Showing Up. It's about supporting the CrossFit COMMUNITY.
If you are not a regular member at Replay CrossFit, you are still welcome to join us as a drop-in. Registration is mandatory, please SIGN UP through our website www.replaycrossfit.ro.
See you on Saturday, 25 May at 10:00am or 11.30am!
Luminita & Joe V.