Scaling For Murph and Other Tips


What you need for Monday:

  1. Show up 20-30 Minute before your heat time. You will need to warm up and be ready to go. We will have a warm up written for you.

  2. Heats are 7:00am, 8:15am, 9am.

  3. Bring a water bottle and a towel. You will be drenched. ALSO, this will help you dry your hands during the workout. Chalk will do 2 things: Dry out your hands and you’ll tear or stop working all together because your hands are too wet.

  4. Wear sunscreen

  5. If you’re wearing a vest, make sure you wear body glide or figure out a way to prevent chafing.

  6. Team mentality. This is a group event so space is going to be tight. Be patient and courteous. This is about Memorial Day and community. It’s not a competition.

Scaling options:

  1. Jumping Pull Ups/ Kipping Ring Rows

  2. Knee Push Ups

  3. Modified Depth of squat

  4. If you need to avoid a certain movement, we can sub with sit ups or something else. You will need to speak with a coach. If you know you need a sub, please email us so we can work it out ahead of time! (

  5. Complete 1/2 reps (beginner) 3/4 reps intermediate.

  6. Run is case by case scenario (5 laps + 1 mile, Scaled is 3 laps) We can also substitute with rowing or the bike.

Workout of the Day

Partner WOD:

3 Rounds:

1000m Row

15 Clean and Jerks (135/95)

*Partners work at same time. One starts on the row while the other begins clean and jerks. Work until both partners have completed 3 sets of each movement.