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.
Run 1 Mile
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.