Friday 9.11: Murph September 26

Starting Friday (tomorrow) you can start registering for the “Murph” event on 9/26/2020. An email will be sent out for when the Classes/Heat Times are live. Signups will be first come first serve.

This is a workout usually done over Memorial Day which we did but outside at a track, so it wasn’t the real deal. This is your chance to get the real workout in this year AND donate money to a great organization that is very important in these times, the NAACP of Boston.

What is “Murph”? It is the hero of Hero WODs.

Run 1 Mile
then
100 Pull-ups
200 Push-ups
300 Squats
then Run 1 Mile

The middle 3 movements can be broken up any way you want, with the runs having to be done first and last. There are many scaling options, both the movements themselves (including the runs) and the reps/distance. ANYONE can come and participate, and it always ends up being a great community experience for beginner to veteran.

Signup ASAP as heat times will be first come first serve. Once heats fill up we might add 1 or 2 more after but there will be a cap to how many people can do the workout. If you get blocked out let us know and we will add more heats as needed.

Each heat will be 11-13 people so everyone has their own pull-up bar but can be safely distanced as needed with lanes made for people to do their push-ups and squats in safely as well. Each heat will be 1:15 with a cap of 60 minutes for the workout allowing for 10-15 minutes to clean up and get the next group in. We all know this might be give or take a minute but we will get it done. First heat will start at 6:30 and we will make as many as needed to fit everyone in. SO SIGNUP FAST!

Donations will be collected the week of for anyone wishing to donate but not participate and then donations will be collected by participants on the day of. Cash only to provide maximum benefit to the NAACP.

FRIDAY
Strength: Squat Snatch
EMOM 5m: 3 Reps
EMOM 5m: 1 Rep

WOD: 7 Rounds, 20:00 time cap
7 Push-ups
7 Front Squat 105/75
7 Hang Power Clean
30 Double Unders

S: 5 Rounds, 75/55, 60 Singles
L1: 75/55, Mixed DU and Singles (40)
Rx+: 135/95

Extra Work
1. EMOM 10m: 1 Curtis P, heaviest able (1 Clean + 1 Lunge each leg + 1 STOH)

2. 3 Rounds
Row 250m
Rest 45s
Row 500m
Rest 1:30
Row 750m
Rest 2:00

HomeWOD
Core: E90s for 8 Sets
20 Double Mountain Climbers
7 Burpees

WOD: For Time
100 Lunges
Run 400m (2:00 cardio)
100 Push-ups
Run 400m (2:00 cardio)
100 Situps
Run 400m (2:00 cardio)
100 Air Squats