Memorial Day “Murph”

Please join us MONDAY, MAY 30th 2022, Memorial Day, for Murph and Mimosas. We will be serving Mimosa and bagels after the WOD.
BRING FRIENDS AND FAMILY! ALL ARE WELCOME TO PARTICIPATE.

HEAT 1 starts @ 9:15am
HEAT 2 starts @ 10:45am
We will have 3 primary options for completing Murph (scaling further is always an option)

Option 1: Full Murph
Run 1 mile
100 pull-ups
200 push-ups
300 air squats
Run 1 mile

Option 2: Half Murph
Run 800 meters
50 pull-ups
100 push-ups
150 air squats
Run 800 meters

Option 3: Buddy Murph
Run 1 mile with your buddy
Trade rounds of Cindy until each partner has completed 10 rounds
Run 1 mile with your buddy

7:30am – 8:30am. Bootcamp
8:00am – 9:00am Masters CF
9:15am – 12:00pm Murph
No Open Gym

The 9:15-12:00 heats will be open to ALL One Worlders.
If you can not make the early morning class please come and train in the later 2 sessions.