The Murph WOD is a hero workout named after Navy Lieutenant Michael Murphy. The workouts consists of a 1 mile run, 100 pull ups, 200 push ups, 300 air squats and a 1 mile run (optional with a 20lbs weighted vest).

Scaled versions of the workout will be provided so that anyone no matter what fitness level are able to participate.

You can choose to do this workout as an individual or you can do this workout in teams of 2.

*Disclaimer: This is not a competition but a community event. There are no prizes to be won.