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
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
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
Murph Training
Memorial Day Murph is on the Horizon
MURPH TRAINING DAY 9:
1 mile Run
Rest 4 MIn
1 Mile Run
MURPH TRAINING DAY 10:
3 rounds
800m run
30 KBS 53/35
30 Push ups
MURPH TRAINING DAY 11:
EMOM x 30
3 pull ups
6 push ups
9 air squats
MURPH TRAINING DAY 12: Weekend Challenge - Sunday
10 x 400m Run, 2:00 Rest
Murph Training
Memorial Day Murph is on the Horizon
MURPH TRAINING DAY 5:
3 Rounds for Time
400m Run
15 Pull-Ups
2:00 min rest between rounds
*To scale the workout down, beginners should substitute jumping pull-ups, inverted rows, or use assistance bands for pull-ups. To scale the workout up, complete with a 20lb vest and cut rest time in half (1:00 min). Score is total time minus rest.
MURPH TRAINING DAY 6:
10 x 200m Sprint (90 seconds rest) then... 3 Rounds:
20 Squats
50 Jump Rope (Single Count)
*Complete the sprints portion of the workout first. If you do not have a jump rope, substitute jumping jacks. To scale up, decrease rest to 60 seconds, wear a 20lb vest or pack, and add 2 rounds.
MURPH TRAINING DAY 7:
2 Mile Time Challenge then...
50 Burpees
*Run 2 miles for time then complete 50 burpees (not for time). To scale up, wear a 20lb vest or pack.
MURPH TRAINING DAY 8: Weekend Challenge - Sunday "Mini Murph"
400m Run
20 Pull-Ups
40 Push-Ups
60 Air-Squats
400m Run
