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Components

Murph

"MINI MURPH"

Settings

Workout

230529

Warm-Up

Warm-Up (No Measure)

200m Run

Into…

2-3 SETS FOR QUALITY

10 Kang Squats

5 Scap Push-Ups + 5 Push-Ups

3 Scap Pull-Ups + 2 Pull-Ups

*This is a short warm-up for a very long workout. Commonly, many athletes will use the first run as part of their ‘additional warm-up’.

Workout - Performance

Murph (Time)

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

To learn more about Murph click here

Reps for the BW movements can be completed in any sequence.

Workout - Fitness

"MINI MURPH" (Time)

FOR TIME*
800m Run

Into...

10 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Squats

Into...

800m Run

*Mandatory break-up the reps into 10 rounds. Weighted vest optional.

(Score is Time)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

1:00 Foam Roll*

5 Cat/Cows

:30 Childs Pose

1:00 EZ Recovery Cardio Choice**

*Focus on quads/glutes/lats

**Nasal Only Breathing

-Rest as Needed b.t Sets-

(No Measure)

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