Murph

1 Mile Run 

100 Pull Ups 

200 Push Ups 

300 Air Squats 

1 Mile Run 

*Partition the 100-200-300 anyway you want

*If you have a weight vest, wear it

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The tradition of all traditions within our Crossfit calendar! This is one of the longest, if not THE longest, WODs of the year. As hard as this gets, remember why we are doing this. It is so much bigger than any struggle point you will hit.

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SUGGESTED WARM UP

  1. 10 Leg Swings (R and L) + 10 Punter Kicks (R and L)
  2. 200 M Jog + 3 Pull Ups + 6 Push Ups + 9 Air Squats
  3. Stretch calves + quads + low backs
  4. 200 M Jog + 4 Pull Ups + 8 Push Ups + 12 Air Squats
  5. Stretch Hips + Pecs + low backs
  6. 200 M Jog + 5 Pull Ups + 10 Push Ups + 15 Air Squats

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