Monday, Labor Day there will ONLY be a 10am and 11am Class

Both classes will be doing “Murph” either solo or with a partner. There will be scaling options available as well.


For Time:

Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile


#1 – Solo. Must be able to do unassisted pullups and real pushups.

#2 – With 1 partner or 2 partners. The reps remain the same. Only one
person can work at a time. Only one station per team (important
because of the equipment space). Try to keep the bands in one area as
much as possible. Maximum band is purple band after that they should
use ring rows.

Running – has to be done together.

– Running can be scaled to the fence and back.

Lieutenant┬áMichael Patrick Murphy would complete this WOD on his own wearing military issue boots and a 20-pound weight vest. The original title of the work-out was “Body Armor.” It was later renamed in Murph’s honor.