MURPH Scaling Options and Weekend Hours
Michael "Murph" Murphy
JULY LONG WEEKEND HOURS: FRIDAY AND SATURDAY - CLASSES AS USUAL. MONDAY - 9:30AM AND 5PM ONLY!
Hey all, we're super excited to release some preliminary information regarding the MURPH challenge we'll be running this summer.
First off, this event will be a fundraiser for an organization called Soldier On. I've talked a little bit about this organization in the past, but to summarize, Soldier On supports injured Canadian military veterans by improving access to and funding participation in physical activity and sport. We all know the positive benefits of fitness and the social support that comes with sport, both of which are even more important when dealing with injury and other trauma.
Soldier On is an official Canadian Government organization and has a good reputation with military personnel who I have talked to about it. All proceeds from our MURPH challenge will go to Soldier On.
Secondly, this will be run as a special event with heats of the WOD running from late morning to mid afternoon (or later!). MURPH is a long workout and we want to make sure people get the opportunity to get all the way through it!
We'll be offering the following scaling options:
Rx - 1 mile run, 100 pullups, 200 pushups, 300 squats, 1 mile run with 14/20lb weight vest
Intermediate - As above, without a weight vest
Rx: Each person does half the volume of MURPH, alternating 400m runs and rounds of Cindy (14/20lb vest)
Intermediate: As above, without a weight vest
Novice: As above, scaled pullups and pushups
Registration will be BY DONATION with a suggested amount of $15-25.
This will all take place on Saturday July 14th, so mark the date in your calendars! I have set up a Facebook event page for the day so be sure to join to get all the relevant updates and details.
As per last year, our pushup standard for Rx will be chin to floor and NO contact of the lower body to the floor. This is a tough standard but resulted in WAY better pushup technique last year than is usual in a workout like this. Practice this technique so that you're ready come game day. See the video below for more clarification (just ignore the info regarding the date of the challenge).
TRAINING FRIDAY - SATURDAY
WARM UP: E2M for 4 rounds - 30 skips, 10 Russian KBS, 5/arm KB strict press
SKILL WOD: Power Clean Touch and Go
5, 4, 3, 2, 1 reps, on an E2M timer
All reps (other than the single) must be done touch and go style, with no pauses other than at the rack position on the shoulder.
Your score will be your weight total from your 5 and your 3 rep sets ONLY.
WOD: (SCORE 2): Tabata Cindy Rotations
Tabata intervals are 20 seconds of work followed by 10 seconds of rest. In this workout, you will stay on the same movement for 8 rounds (4 minutes) before moving on to the next. Your score is your LOWEST number of reps from each exercise combined!
Rx: Pullups, Pushups, Squats (8 rounds of each, each round is 20 sec work, 10 sec rest). No rest between stations!
FG2: Scale pullups to banded and pushups from the knees
FG1: Scale to 4-6 rounds per exercise
CP: Weight vest 12/20