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
Murph PREP
Memorial Day Murph is on the Horizon
WEEK 1 OF TRAINING
MURPH TRAINING DAY 1: GET UP AND MOVE!
Today is a great opportunity to find a place worthy of logging some miles and find a pull-up bar that can be used pull-up practice during any pull up drills over the next several weeks.
MURPH TRAINING DAY 2:
One Mile Time
Day 2. Feel free to do at Apex and use a vest from loft. Task is simple: Run one mile for time or for completion.
SCALING: If you are unable to complete a mile running, you may jog or walk. Rest as needed. To "scale up", complete the mile wearing a 20 lb vest.
MURPH TRAINING DAY 3:
Air Squat Practice Day 3.
Complete as many air squats as you can in a set amount of time; OR see how many reps you can complete throughout your day;
OR
Complete a specific amount of reps every hour throughout your day. Whatever you can do to get some air squats in tomorrow, DO IT!
MURPH TRAINING DAY 4: Weekend Challenge
Every 2:00 for 20:00
10 Push-Ups
20 Double-Unders
Every 2 minutes for 20 minutes: Complete 10 push-ups and 20 double-unders (10 rounds total).
