Rings 1:

3 Rounds of 8-12 reps of each exercise

Reverse Pull Ups

Assisted dips


The Friday of Memorial day weekend we do the Murph workout for "Murph for Miller" which is a charity WOD to raise money for the Homeless Veterans shelter in Wheaton. Murph is a tough workout and a lot of fun. Today we will begin focusing some of our training that way.....


With a continous running clock....

Run to Gary ave

then you will have 15 minutes to complete as many reps of "Murph" that you can:

100 Pull ups

200 Push ups

300 Squats

Then at the end of the 15 minutes you will run to Gary Ave again.

You may partition the reps as you desire....

Score will be total time, and total reps completed during the 15 minutes.