5.25.20 “Murph”

Classes at 7am and 8am!


For Time

1 mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 mile Run

*wear a 20/14# vest if you have one

**Partition pull ups push ups and squats however you like.

***coaches challenge is on a trueform runner

Scaling Options


“Half Murph”

1/2 mile Run

50 Pull-Ups

100 Push-Ups

150 Air Squats

1/2 mile Run

(no Weight Vest)

Intermediate (A)

Perform full “Murph” without a weight vest

Intermediate (B)

Perform “Half Murph” with a weight vest (20/14 lb)

Dumbbell Only

For time:

1 mile Run

100 Dumbbell Bent Over Rows

200 Push-ups

300 Air Squats

1 mile Run

No Equipment

For time:

1 mile Run

200 Push-Ups

300 Air Squats

400 Sit-Ups

1 mile Run

No room to run?

Substitute the 1 mile run with 500 Jumping Jacks, the 800m run with 250 Jumping Jacks

5.22.20 “DT”

Plan for one class at 8am for “Murph” on Memorial Day. Would love to have everyone where any Iota Fitness apparel they have so we can take a group picture! Also kids club registration is now live! Register here.


5 Rounds For Time

12 Deadlifts 155/105

9 Hang Power Cleans 155/105

6 Push Jerks 155/105

Scaled Version A

12 Deadlifts 75/55

9 Hang Power Cleans 75/55

6 Push Jerks 75/55

Scaled Version B

12 Deadlifts 45/35

9 Muscle Cleans 45/35

6 Strict Shoulder Presses 45/35