CrossFit Noosa will be open for only one session on ANZAC day, April 25th. We will run the hero workout "Murph" at 9:15am. If you have a weight vest, wear it. If the workout is too big, grab a mate and share the work. If you cannot workout but want to participate, come on in to cheer on your friends.

WOD
[A] “Murph”
For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile

Partition the pull-ups, push-ups and squats as needed. Start and finish with a mile run. If you have a 10kg weight vest, wear it.

[SCALING]
Partner Murph:

Both athletes compete the run
Both return from the run before any work commences
One athlete working at a time

Half Murph (can also be done in pairs):
1 mile run
50 Pull-ups
100 Push-ups
150 Squats
1 mile run

Quarter Murph:
1 mile run
25 Pull-ups
50 Push-ups
75 Squats
1 mile run