Monday, May 5, 2025

Week 6 Murph Prep


 Murph Training



Memorial Day Murph is on the Horizon


MURPH TRAINING DAY 21

EMOM x 16

Even 15 push ups

Odd 50 DU

(8 sets of each alternating)


MURPH TRAINING DAY 22

7 x300m (run full speed)

90 sec rest or walk 200m between each


MURPH TRAINING DAY 23

21-15-9 for time:

Pull ups

Push ups

Sit ups

Air Squats


MURPH TRAINING DAY 24 : Weekend Challenge - Sunday 

3 Rounds

400m Run

1 minute of KBS *choice weight

12 Pull ups

Monday, April 28, 2025

Saturday, April 26, 2025

Week 5 Murph Prep

  

Murph Training



Memorial Day Murph is on the Horizon


MURPH TRAINING DAY 17

3 Rounds

800m Run

30 KBS 53/35

30 Box Jumps

scale up with a vest


MURPH TRAINING DAY 18

Death by Pull up

Complete 1 pull up

then rest the remainder of the minute

Add 1 rep each following minute

Min 2 complete 2 pull ups

Etc.....


MURPH TRAINING DAY 19

10x200m sprints +60 sec rest then

10 Rounds

10 Push ups

!0 Air Squats


MURPH TRAINING DAY 20 : Weekend Challenge - Sunday 

3 rounds

400m Run

21 Burpees

Sunday, April 20, 2025

Murph Prep wk 4

  

 Murph Training



Memorial Day Murph is on the Horizon


MURPH TRAINING DAY 13

5 rounds

10 Burpees

1 min light KBS

30 yd or 150' Bear Crawl


MURPH TRAINING DAY 14:

Mini Murph

1 mile Run

30 Pull ups

40 Push ups

50 Air Squats

1 mile Run


MURPH TRAINING DAY 15:

Run 3 miles for time:

Wear a vest if you would like


MURPH TRAINING DAY 16: Weekend Challenge - Sunday 

5 rounds

1 min of pull ups

1 min push ups

1 min Sit ups

1 min Air Squats

2 min Rest