Happy St. Patty’s Day!

There will be no On Ramp today!  Read below for the special WOD variations!

“Murph”

Run 1 mile

100 pull ups

200 push ups

300 squats

Run 1 mile

If you have a weight vest or a green singlet, wear it.

Post time to comments.

IMG_1577

Thats the spirit!

This is an infamous WOD due to its length and intimidation factor for most people.  The two classic varieties are to do this “Angie” style or “Cindy” style.  Today there will also be an “Irish” style…

Angie Style means that you will complete all of one movement before moving on to the next (ie, all 100 pull ups in a row then all 200 pushups, etc.).  This is the prescribed and not surprisingly, the hardest way to do the workout.

Cindy Style means that you will complete the pull ups, pushups and squats in 20 rounds of 5 pull ups, 10 push ups, 15 squats.  This option is great if you don’t have all day to do the workout!

Irish Style means that you will most likely be arriving intoxicated from a nearby pub, and think that wearing a weight vest is a great idea.  Your workout will go as follows:  Chug a beer at the gym, jog to Brennan’s Irish Bar, buy and chug another beer, jog back to the gym to perform the 100 pull ups and 200 push ups, jog back to Brennans for one last beer and perform 300 squats, preferably at the bar wearing your Paradiso CrossFit t-shirt, then jog back to the gym to finish and enjoy a celebratory beer.  Don’t forget to bring some cash, the site says there will be a modest cover after 2pm and this is still for time, so you don’t want to be waiting for the credit card slip!  Good luck!

You might also like