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OUR BLOG

Memorial Day Murph Brush up

By Wodify Admin | In WOD | on May 22, 2020

St. Louis – CrossFit WOD

Metcon (Time)

Well it’s here! Monday is your best Murph ever if you’ve been with us the past 10 weeks. This week is a low intensity brush up. Keep the muscles awake, but without too much stress.

1 Mile Run – Medium Intensity (about 60-90 seconds slower than your best effort)

25 Pull Ups

50 Push Ups

75 Squats

That’s it! Don’t move to the next movement until you accumulate the total for each movement. Focus on full range of motion, not speed. If you don’t hit range, don’t count the rep!

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