MEMORIAL DAY "MURPH"

2017-05-18

Hey everyone!

As Memorial Day weekend approaches, we are planning on running our athletes through “Murph".

CLASS TIMES 9 AND 10AM ONLY ON MEMORIAL DAY!

We will not time-cap this workout today as the intent is push through and have everyone finish this workout. Times will range from 30-60 minutes. Athletes must try to stay away from fatigue on pull-ups/push-ups so breaking those sets early is advised.

Remember, that when it gets tough, think of all the men and women that have lost their lives in service of their country.

Please note, there are scaling options below for everyone to participate in this workout. Pick your level and please join us in honor and remembrance.

“Murph”

For time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 Mile

*I would highly recommend performing:

Run 1 Mile
Then,
20 Rounds of:
5 Pull-ups
5 Push-ups
15 Air Squats
5 Push-ups
Then,
Run 1 Mile

*If being done with a weighted vest I would still recommend this variation


Scaling

“L3 Murph”

*Perform as written except use a band for pull-ups


“L2 Murph”

Run 1 Mile or 10:00

Then,

10 Rounds of:

5 Ring Rows

10 Box Push-ups

15 Air Squats

Then,

Run 1 Mile or 10:00

“L1 Murph”

Run for 10:00

Then,

8 Rounds of:

5 Ring Rows

7 Box Box Push-ups

12 Air Squats

Then,

Run for 10:00