WOD – Thursday 10 September 2015

Today you guys will be doing one of the classic CrossFit benchmark WODs – Murph.  This WOD is a challenge.  It is long and it will test your stamina and mental fortitude to keep pushing on.  We are not trying to break you.  Work at  your own pace and break up the reps if you want to.  The goal is to finish it or get through as much as possible in the session.  For those who want to take it a little easier, you can pair up with someone and share the load.  If you want to RX it, then you will be doing it as listed below, working through and completing one movement at a time. 

Below is footage of athletes completing Murph at this year’s CrossFit Games.  These guys did it wearing a weighted vest and in very hot temperatures in California.  They also completed it as per the Rx’d standard listed below i.e. it was not broken up into 5 Pull-ups, 10 Push-ups and 15 Squats.  Hence, that is why some of them look absolutely smashed at the end of it.  


Enjoy 🙂




1 mile Run (4 laps around the complex)

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run




About AB

Crossfit Coach

Posted on September 10, 2015, in WOD and tagged , , , , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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