Yep, it's THAT time of year again...
Just as such with any other, the Memorial Day holiday has a different meaning for each of us. What's great about the CF community though is that we'll take any opportunity to make our day just bit more miserable, (so long as it doesn't take much longer than an hour.) This workout provides the perfect opportunity for exactly that, with minimal equipment required. No matter what progress you've made, you're going to feel the pain. I'd recommend breaking the work up, but purists might say that it should be done: all pullups, all pushups, then all squats (I've done it once, won't be doing it again.) I am genuinely sorry that we cannot suffer together this year, but hopefully soon we'll be back at it.
TL;DR
I don't know about you guys, but I just wouldn't feel right going a year without doing one of the most grueling WODs ever crafted. 'Rona or not, let's do this...
'Murph' (Rx, use 20 lb weighted vest or body armor) for time:
1 mile run
then
100 pullups (scaling options: Aussie pullups, ring rows, banded)
200 pushups
300 air squats
then
1 mile run
WOD scaling: half 'Murph'
800 m run
50 pullups
100 pushups
150 air squats
800 m run
partner 'Murph'
1 mile run together
then, shared work, 1 person working at a time
100 pullups
200 pushups
300 air squats
then
1 mile run
Post your score to the Facebook page!
