Workout of the Day
“MURPH”
For Time
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 Mile
Notes
Scaling is not allowed today. If you don’t have 100 pull-ups or 200 push-ups you’re really just gonna have to figure it out.
CrossFit Group Class Programming Template (WK3/12)
Weighted vests are mandatory too. Bring your own or we’ll just duct tape a bunch of plates to your body.
Just kidding here’s the real Workout of the Day
STRENGTH
Every :90 for 10 intervals perform 1 Snatch
Notes
These may be full or power depending on your preference.
PARTNER METCON
4 Intervals of:
Row 60/50 Calories
120 Double Unders
Rest 2:00
Notes
With one partner working at a time, complete each interval dividing work in half.
Try to perform double unders at some capacity in this workout. If you and your partner have different capacities one person can do 60 and the other can do 40,30,20 or 10 depending on ability.
hahahaha.
Thank you for the kind reminder not to believe anything anybody says for the next 24 hours.
I just very audibly laughed like a crazy person at 6:30AM “you’re really just gunna have to figure it out” really got me
You’re kind of disappointed it’s not the real workout, though, aren’t you?
How’d you know?? I literally said to Brett after the rowing “I’d prefer Murph” 😂
I starred at the workout and the date back and fourth about 6 times saying “no no no no no”! Way to get my heart racing and adrenaline pumping right as I open my eye balls! 👏🏻👏🏻
lol DO. You got me good..
It would have taken me the whole class to run the first mile so I felt pretty good.