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Murph is coming....

Hey all, we're super excited to release some preliminary information regarding the MURPH challenge we'll be running this MAY!

First off, this event will be a fundraiser for an organization called Soldier On. We've mentioned a little bit about this organization in the past, but to summarize, Soldier On supports injured Canadian military veterans by improving access to and funding participation in physical activity and sport. We all know the positive benefits of fitness and the social support that comes with sport, both of which are even more important when dealing with injury and other trauma.

Soldier On is an official Canadian Government organization and has a good reputation with military personnel. All proceeds from our MURPH challenge will go to Soldier On.

Secondly, this will be run as a special event along side with the newly orgranized HERO WOD Saturday Session (Adam will fill you all in more about HERO Saturday in a future blog) We will run heats of the WOD from late morning (11am) to mid afternoon. MURPH is a long workout and we want to make sure people get the opportunity to get all the way through it!

ALL gym members no matter what membership you have are welcome!!!

Donations of $15-$20 is suggested and we will have a payment link setup in the next week or two. But for now email Coach Graham to reserve your spot!

We'll be offering the following scaling options:


Rx - 1 mile run, 100 pullups, 200 pushups, 300 squats, 1 mile run with 14/20lb weight vest

Intermediate - Same as above, without a weight vest


Rx: Each person does half the volume of MURPH, alternating 400m runs and rounds of Cindy (14/20lb vest)

Intermediate: As above, without a weight vest

Novice: As above, scaled pullups and pushups

This will all take place on Saturday May 25th, so mark the date in your calendars!



WARMUP: 5 min AMRAP of 5 medball cleans, 10 light russian kbs, 4 samson lunge steps

SKILL: Alternating E90s for 5 rounds each:

Back Squat 5 reps (build each round)

DB/KB Shoulder Press 6-8 reps

WOD: 500 Blast

This workout is going to be short but sweet. You'll want to hit the row hard but not to max, in order to give yourself as much time as possible to accumulate reps of burpees and double unders. On the other hand, if you want to go for a 500m row PR, then get after it!

Warm up well before so you can go 100% on the workout

Rx: 7 min AMRAP: 500m row (buy in), then AMRAP of 10 HR pushups and 20 double unders in the remaining time.

Add reps of pushups and double unders to get your score.

BONUS: if you go under 1:30 (guys) or 1:50 (girls) for your 500m row, add 30 reps to your score

FG2: Heavy rope single unders

FG1: modified pushups and regular single unders

CP: 10 hspu sub for HR pushups

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