Wednesday, May 24th


Hero WODs are usually longer, harder, and heavier. More grueling than your average WOD. “Murph” is no exception. But “Murph” is also for everyone who wants to do it. As always, we have a scaling option that is appropriate for wherever you’re at on your fitness journey. Whether you’re going to do a full “Murph” or not, you can choose to perform one of the following options:


1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

Partition the Pull-Ups, Push-Ups, and Squats however desired. The classic and most often-chosen version is “Cindy” style: 20 rounds of 5 Pull-Ups, 10 Push-Ups, 15 Squats. Many folks choose to split the Push-Ups up and instead do 20 rounds of 5 Push-Ups, 5 Pull-Ups, 5 Push-Ups, 15 Squats. If your Pull-Ups and Push-Ups are pretty strong, you might consider doing 10 rounds of 10 Pull-Ups, 20 Push-Ups, and 30 Squats. Of course, you can also choose to perform the reps “Angie” style and do “Murph” as a chipper… or as Rx’d and wear a 20/14lb vest for the whole shebang.

Our standard movement scaling options are…

Run: Row or Bike
Pull-Ups: Ring Rows
Push-Ups: Knee Push-Ups
Squats: Squats!

We know that many of you can perform the movements as prescribed but may need to scale the total volume a bit. To this end, here are some scaling options:

1/3 “Murph”

33 Pull-Ups
66 Push-Ups
99 Squats
10 sets of 3/6/9

1/2 “Murph”

50 Pull-Ups
100 Push-Ups
150 Squats
10 Sets of 5/10/15 or 5/5/5/15

3/4 “Murph”

75 Pull-Ups
150 Push-Ups
200 Squats
15 Sets of 5/10/15, or 5/5/5/15

We encourage everyone to complete both 1 mile runs, unless an injury precludes you from running. It’s generally the large volume of bodyweight movements that need scaling.,

6am class now Monday, Tuesday and Wednesday!

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A) 3 sets
Tube Walking x 8 steps each direction slowly
rest 20 seconds 
Single Leg Landmine Deadlift x 5/leg with 25-45lbs loaded; More about balance & control than loading
rest 20 seconds 
Romanian Deadlift x 12 reps TOUGH
Rest 2 minutes 

B) 3 sets for times
50ft Single-arm overhead walking lunges each arm
35 Calorie Row
2 Rope Climbs 
rest 3 minutes 

A) Every 3 minutes, for 12 minutes (4 sets): 
Deadlift x 3 reps @ 85%

B) Regionals 17.3 (Sort of)
For time
100ft Single-arm overhead dumbbell lunges 50/35 (one arm)
100 Double unders
50 Wall balls 20/14
7/5 Rope climbs
50 Wall balls 20/14
100 Double unders
100ft Single-arm overhead dumbbell lunges 50/35 (the other arm)

*Time cap 16 minutes
Be chill until you get to the rope climbs; That is where people are made/broke on this workout; After the climbs, crush it.  If you want to give this regional WOD a shot RX, go for it.  DB weight =80/55, WB weight = 30/20 and Rope Climb = 10. Time cap remains the same.