Saturday 9.26: It’s “Murph” Time!

We are not holding regular Saturday classes. We will be doing the workout “Murph” in honor of Navy Seal Lt. Michael Murphy. If you want to learn more about the man the workout is named after, read Lone Survivor or if you want a quicker version go watch the movie starring the illustrious Mark Wahlberg.

First heat starts at 6:30am. If you are not signed up and want to be there are a few spots left throughout the day. You must be signed up to do the workout just like a class. There is a $20 cash fee for participating that will serve as a donation to the NAACP of Boston.

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

  • The middle 3 movements can be partitioned any way desired.

S: Run 600m each run, 50 Jumping Pull-ups, 100 Scaled Push-ups, 150 Squats
L1: Run 1000m each run, 75 Pull-ups (any scale), 150 Push-ups (any scale) 200 Squats

Rx+: Done as Rx with weight vest. Only can be attempted if you have done the workout without a vest fully Rx in under 40:00.