Our March Challenge was FIRE.

Now, we’ll continue the burn with our Road to Murph.

All through the month of April, we’ll prepare for the infamous “Murph” workout with a running challenge. After each workout, you will complete your choice of a 400m or 800m run.

We’re preparing both your legs and your lungs (your aerobic capacity) for one of the toughest workouts of the year – and helping you become a stronger, fitter all-around athlete.

What’s Murph? If you’re unfamiliar – “Murph” is known as one of CrossFit’s hardest Hero WODs. It’s done in honor of fallen LT Michael P. Murphy, U.S. Navy, often on Memorial Day. (Read more about the life and service of LT Murphy here.)

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Our Road to Murph series will help you get ready for Murph, and get you ready for appropriate scaling options so you’re safely challenged.

CAN’T RUN? Don’t fret. You can substitute a 500m row or 1000m row instead.