Saturday “Murph” Day

Saturday “Murph” Day

Come to CrossFit Lando Charlestown @ 9:00am to warmup for “Murph”. Heat 1 starts at 9:30am for those who will be doing the workout Rx+, Rx, or are experienced CrossFitters, and 9:50-10:00 for everyone else.

For more information about “Murph” read this post here. Then get ready to work your butts off. Bottom line understand that there are many ways you can scale this workout other than what is listed below, and your coaches will be there to help you through it the entire workout.

There will be donuts and bagels from Davis Square Donuts as well as mimosas as a celebration for a great morning of hard work and a kick off to the holiday weekend.

There will be Sweat @ 8am in Woburn. No Open Gym or morning classes in Charlestown.

SATURDAY

“Murph”
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile

  • Partition the pull-ups, push-ups, and squats however desired, but the runs must be done first and last.

S: Run 800m, 50-75-100 reps, run 600m (Jumping pull-ups, scaled push-ups)
L1: Run 1200m, 75-150-225, run 1200m (Banded pull-ups)

Rx+: Done wearing Weight VestPartition the pull-ups, push-ups, and squats however desired, but the runs must be done first and last.

Click Here to Schedule a Free First Class→

Thank you for your interest in CrossFit Lando!  The first step is to set up a no obligation, complimentary intro session where we take you through the essential movements used in CrossFit, BootCamp, or Weightlifting. We also answer any questions you may have about the program and put you through a short, intense WOD (workout of the day) to give you a feel for what we do.

Please sign up below and a coach from our staff will reach out to you with information.

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