8 Weeks Until MURPH!
Get on board – get ready – and be prepared to crush it!
We have already started to include WODs each week to help you practice movements, sets, running, & vested work. We’ll be posting accessories each week as well, some specific to Murph. Commit to each week’s WOD & accessories for the remaining 8wks – AND complete Murph – get a shirt! We will have a board to sign up and check off the extra work each week.
This week make sure to attend the Tuesday & Thursday WODs for Pull-up strength & Running intervals.
For the extra work – any days this week when you can make time:
3x800m Run Intervals (rest as needed between).
AND
Every 20sec for 15-21rds (5-7mins, 60-120reps) perform 5 Push-ups.
FREE shirt, get stronger, get faster and crush Murph – WHY NOT, just commit!
Let’s go!

For total time & calories:
3rds – 2m rest between
10 Lat B.O.B.
20 T2B
Run 200m
*Rest 4m
3rds – 2m rest between
1m Max Calorie Bike
15 Thrusters (95/65)

“We have all the light we need, we just need to put it in practice.” – Albert Pike