Halloween Murph! – Tuesday

Tuesday is Halloween, and we’ll be doing our annual CFI costume contest! We will be posting photos of all the costumes on Facebook so you can vote for your favorites! Best costume will get $100!

This workout helps us remember our troops. It’s tough, but it’s nothing compared to their sacrifice. These Hero workouts are each named after and dedicated to a member of the military, law enforcement or a first responder who lost their life in service to us and our country.

Don’t be intimidated by the full Murph. Many of you will be scaling it, doing half, quarter or partnering with a friend and splitting the work.

Tuesday’s WOD


For time:

  • Run 1 mile
  • 100 pull-ups
  • 200 push-ups
  • 300 squats
  • Run 1 mile

The pull-ups, push-ups and squats can be broken up into sets. The most common and recommended way to break it up is 20 rounds of 5 pull-ups, 10 push-ups, 15 squats.

Please Note: We will have a Partner version (2 people split the work), a 1/2 Murph and 1/4 Murph version available for scaling!

Scaling Options


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