WOD 28-6-14
June 27th, 2014
WOD – Saturday, 21/6/2014 - CrossFit Brisbane
WOD
[A] “Murph”
For time:
1 mile Run
100 Pullups
200 Pushups
300 Squats
1 mile Run
Partition the pullups, pushups, and squats as needed. Start and finish with a mile run. If you’ve got a 10kg weight vest, wear it.
Please arrive early and warmup. We will be doing a very short brief and group warmup and then starting straight away to allow as much time as possible for the workout.
SCALING
Partner Murph – great option for training partners:
- Both athletes complete the run
- Both must have returned from the run before commencing pullups
- Partition or no partition (do the opposite of what you did last time)
Travel WOD / Half Murph
1 mile Run
50 Pullups
100 Pushups
150 Squats
1 mile Run
Quarter Murph
1 mile Run
25 Pullups
50 Pushups
75 Squats
1 mile Run
COMPETITION TRAINING (Optional)
No extra training, rest & recover
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