Warm-up
3 Rounds of:
100 Meter Run
10 Air Squats
8 Push-ups
6 Pull-ups
Rest 60s-90s.
*This will give your athletes time to warm-up and set-up their scaling
100 Meter Run
10 Air Squats
8 Push-ups
6 Pull-ups
Rest 60s-90s.
*This will give your athletes time to warm-up and set-up their scaling
WOD
“Murph”
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Training Intent
This is a high-volume gymnastics piece as many of you may now so pacing and staying away from muscular failure is key. Most athletes should partner this workout. I would not time-cap this workout today as the intent is push through the pain and have everyone finish this workout. Times will range from 30-60 minutes. Athletes must try to stay away from fatigue on pull-ups/push-ups so breaking those sets early is advised.Remind Athletes that when it gets tough to think of all the men and women that have lost their lives in service of their country.
Scaling
“L3 Murph”
*Perform as written except use a band for pull-ups
“L2 Murph”
Run 1 Mile or 10:00
Then,
10 Rounds of:
5 Ring Rows
10 Box Push-ups
15 Air Squats
Then,
Run 1 Mile or 10:00
“L1 Murph”
Run for 10:00
Then,
8 Rounds of:
5 Ring Rows
7 Box Box Push-ups
12 Air Squats
Then,
Run for 10:00
This is a high-volume gymnastics piece as many of you may now so pacing and staying away from muscular failure is key. Most athletes should partner this workout. I would not time-cap this workout today as the intent is push through the pain and have everyone finish this workout. Times will range from 30-60 minutes. Athletes must try to stay away from fatigue on pull-ups/push-ups so breaking those sets early is advised.Remind Athletes that when it gets tough to think of all the men and women that have lost their lives in service of their country.
Scaling
“L3 Murph”
*Perform as written except use a band for pull-ups
“L2 Murph”
Run 1 Mile or 10:00
Then,
10 Rounds of:
5 Ring Rows
10 Box Push-ups
15 Air Squats
Then,
Run 1 Mile or 10:00
“L1 Murph”
Run for 10:00
Then,
8 Rounds of:
5 Ring Rows
7 Box Box Push-ups
12 Air Squats
Then,
Run for 10:00
$ Out
Have a great Memorial Day Weekend!