Thursday, May 24th

“Murph” Is For Everyone

Hero WODs are usually longer, harder, and heavier—more grueling than your average WOD. “Murph” is no exception. But “Murph” is also for everyone who wants to do it. As always, we have a scaling option that is appropriate for wherever you’re at on your fitness journey. Whether you’re going to do a full “Murph” or not, you can choose to perform one of the following options:


1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

Partition the Pull-Ups, Push-Ups, and Squats however desired. The classic and most often-chosen version is “Cindy” style: 20 rounds of 5 Pull-Ups, 10 Push-Ups, 15 Squats. Many folks choose to split the Push-Ups up and instead do 20 rounds of 5 Push-Ups, 5 Pull-Ups, 5 Push-Ups, 15 Squats. If your Pull-Ups and Push-Ups are pretty strong, you might consider doing 10 rounds of 10 Pull-Ups, 20 Push-Ups, and 30 Squats (less to count!). Of course, you can also choose to perform the reps “Angie” style and do “Murph” as a chipper… or as Rx’d and wear a 20/14lb vest for the whole shebang.

Our standard movement scaling options are…

Run: Row or Bike
Pull-Ups: Ring Rows
Push-Ups: Knee Push-Ups
Squats: Squats!

We know that many of you can perform the movements as prescribed but may need to scale the total volume a bit. To this end, here are some scaling options:

1/3 “MURPH”

33 Pull-Ups
66 Push-Ups
99 Squats
11 sets of 3/6/9

1/2 “MURPH”

50 Pull-Ups
100 Push-Ups
150 Squats

10 Sets of 5/10/15 or 5/5/5/15

3/4 “MURPH”

75 Pull-Ups
150 Push-Ups
200 Squats

15 Sets of 5/10/15, or 5/5/5/15

We encourage everyone to complete both 1 mile runs, unless an injury prevents you from running. It’s generally the large volume of bodyweight movements that need scaling.

There’s More to Lifting Weights Than Lifting Weights -Breaking Muscle

Memorial Day Schedule will be 8am and and 9am classes only!

A) 3 Rounds
Row 1000 meters
100 Double unders
Run 800 meters

Rest up to 8 minutes between rounds

Scale the DU so your not spending more than two minutes on them. Keep the row & jump rope at a consistent pace. Your runs need to progressively be faster round-to-round.

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531