Warm-Up
Coach’s choice
WOD prep
Prep murph
WOD
Team Murph
Teams of 4
Murph
For time:
1600 run(200m x 4 each athlete)
100 Pull-ups or ring rows.
200 Push-ups feet or knees
300 Squats
1600 run(200m x 3 each athlete)
*1 athlete works while the other rests.
Complete the work in order. Switch every 5 reps for everything.
Teams of 3
3/4 Murph
1200m run(200m x 3 each athlete)
75 Pull-ups or ring rows.
150 Push-ups feet or knees
225 Squats
1200m run(200m x 3 each athlete)
Teams of 2
1/2 Murph (200m x 3 each athlete)
800m run
50 Pull-ups or ring rows.
100 Push-ups feet or knees
150 Squats
800m run (200m x 3 each athlete)
Kids 8-10 Mini Murph
4 rounds
100m run
5 ring rows
7 push-ups
9 Squats
Post WOD
Game
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