Memorial Day Murph is on the Horizon
LAST WEEK BEFORE GO TIME!!
MURPH TRAINING DAY 29
10 rounds
200m Run
10 pull ups
MURPH TRAINING DAY 30
For time:
55 KBS 53/35
55 Air Squats
55 Burpees
55 Air Squats
55 KBS 53/35
MURPH TRAINING DAY31
1 mile run
1k row
1 mile run
MURPH TRAINING DAY 32 : Weekend Challenge - Sunday
10 Rounds
10 pull ups
10 sit ups
10 air squats
Memorial Day Murph is on the Horizon
MURPH TRAINING DAY 25
800m Run
100 Push ups
100 AIr Squats
800m Run
MURPH TRAINING DAY 26
For time:
30 Burpees
30 Burpee Pull ups
30 Burpees
MURPH TRAINING DAY 27
3 Mile - Re-Test
Re-test from week of 4/30 *scale up to a vest if you have not done yet.
MURPH TRAINING DAY 28 : Weekend Challenge - Sunday
5 rounds
400m
21 Box Jumps
12 Burpees
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
