WOD: MURPH
For time:
1 mile Run or 1610m Row
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run or 1610m Row
Partition the pull-ups, push-ups, and squats as needed.
Start and finish with a mile run.
If you’ve got a twenty pound vest or body armor, wear it.
Hero WOD “MURPH” Schedule
Flight 1 – Opening Ceremony 6 am, 3, 2, 1…GO at 6:10 am
Flight 2 – Opening Ceremony 7:15 am, 3, 2, 1…GO at 7:25 am
Flight 3 – Opening Ceremony 8:30 am, 3, 2, 1…GO at 8:40 am
We ask that you park in the vacant lot to the west of our parking lot.
Michael is preparing breakfast for everyone. He will have food ready to eat by the time the 1 flight is finishing. Thank You Michael for doing the Breakfast!!!!!!!!!!!
We ask that you put some money in the “HERO WOD” Jar as part of your participation and meal Saturday. The money will go to a great cause.
Our goal for Saturday’s workout is to honor Lt. Michael Murphy for his service and ultimate sacrifice. To raise some money for “TUNNEL TO TOWERS”, and to have fun doing it. We are not interested in attracting attention. We ask that you limit social media posts.
For many of us this is a very substantial workout. We have only been back in the box for 3.5 weeks. You may not be in shape to complete all that “MURPH” requires. So why not modify the workout and or partner up this year and have some fun with it.