"MURPH" is more than just another workout. It is a tribute to a fallen soldier and a statement of support and recognition for military and law enforcement personnel.
This summer, you will have the opportunity to take on Murph in August (exact day to be determined). It is not an easy challenge by any stretch of the imagination, which is why you are getting advance notice.
For those of you who do not know the WOD Murph, here it is:
1 mile run
1 mile run
all while wearing a weight vest 14/20lb
Start preparing your bodies and minds!
Training Wednesday - Thursday
Warm-up: Partner Shuttle run and Plank - 1 person runs, one planks! 1,2,3,4 lengths each
WOD: Murph Junior
This is a tough blend of running volume and calisthenics, with a bit less volume than the legendary Murph wod. You'll be well familiar with Cindy by this point and the goal in this workout is to cycle your rounds on a steady rhythm. 40 min cap!
Rx: 400m run, 2 rounds of Cindy, 600m run, 4 rounds of Cindy, 800m run, 4 rounds of Cindy, 600m run, 2 rounds of Cindy, 400m run
TG: Split run distances and rounds of Cindy in half, scale as needed
FG: Assisted pullups, mod pushups, half distance runs
FG2: Assisted pullups, mod pullups