As mentioned before some of us are doing a wod in open gym tomorrow (10.30-11.30). The wod is a 'Hero' wod called 'Murph' in honour of fallen soldier Michael Murphy in June 2005. 

It is a long wod so for those who would like to join in and that have never done anything like it before there are some scaling options which should be chosen. 

Beginner / Little Murph
800m run
10 sets of 5 ring rows / jumping pull ups, 10 push ups, 15 air squats
800m run

Intermediate 
1 mile run
20 sets of 5 ring rows / jumping pull ups, 10 push ups, 15 air squats
1 mile run

Advanced - as prescribed
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

You are of course more than welcome to do your own wod during the open gym time 💪

There will be coaches available to guide you but there are no coached sessions on bank holidays.