Hero WOD: Murph

So yeah, it’s Murph today. You knew it was coming at some point right? We’re looking for a sustained endurance effort here guys, pretty straight forward. Find that “all day” pace and rock it for 45 minutes-1 hour! Some love this one, some hate it, my feelings have evolved over the years. I avoided this one, for the first year I did CrossFit, and once I finally attempted it, it wasn’t so scat, kind of felt good to take it on really. That’s about all I got for you this morning. GO CRUSH MONDAY!!!



For time:

Run 1 mile

100 Pull-ups

200 Push-ups

300 Air Squats

Run 1 mile


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