Coming this Summer - MURPH

May 24, 2017

"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

100 pullups

200 pushups

300 squats

1 mile run

all while wearing a weight vest 14/20lb

 

Start preparing your bodies and minds!

 

Cam

 

 

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

 

 

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