Saturday, May 25, 2024


Memorial Day Murph: An Origin Story

Workout of the Day

9:00 AM CLASS ONLY TODAY! (be getting to the gym at 8)

Choose one of the following:

***If you want to come and do a version of “Murph” but none of the variations below works for you, consult with me (Evan) before starting and we will come up with something appropriate.

A.
“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

Partition the reps as needed.
If you have a vest, wear it.

B.
Team Version
With 2 or 3 people:
1 Mile Run
100 Pull-ups
200 Pull-ups
300 Squats
1 Mile Run

All teammates run, but can break up the pull-ups, push-ups and squats however they choose.

C.
Half “Murph”
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

Partition the reps as needed.

 

Leave a Reply