Reminder that the gym will be open at 8:30 am to start warming up for Murph. Athletes will warm up on their own and should be ready to go at their designated sign ups times.

Open gym 8:30-12:00

Recommended warm up-

Run 400 m

Leg swings, toe touches, arm paddles, arm circles, jumping jacks, pvc dislocates


3 Rounds:

6 Perfect kips

5 Light plate squats

4 Scapular pull ups

3 Burpees


Run 200 m


Modified versions of Murph are below if you have not built up the volume for full Murph.

Option #1-

Half Murph

Run 800 m

50 Pull ups

100 Push ups

150 Squats

Run 800 m


Option #2-


Row or Run 500 m

5-10 Ring rows or Pull ups

5-15 Push ups

10-15 Squats