5/30/22- Murph

    RUN CHALLENGE :

log your meters here  

Class times: 7 am, 8am & 9am

Murph Warm-Up Warm-Up Arrive 30 min early 5-10 min walking, slow jog (ankles, knees, hips) Running Drills and stretch 3-5x through -50m Run/Jog -R/L single leg good morning -R/L Figure 4 (ankle on knee, sit) -R/L Knee up, into lunge, twist (move slow) Hips - Air Squat Cossack Squat 5ea side Pull-ups Band on Pull up Bar 10 reps (Hands shoulder-width SLOWLY pull down towards hip) 3-5 pull-ups *don’t have your pull-ups in Murph be your first pull-ups. Push-ups Chest stretch on Post/Wall Complete 5 knee Push up, 5 Regular, and 1 Hand Release Repeat as needed.

Murph Workout Options ½ reps of the entire workout (800m run, 50 pull up, 100 push up, 150 air squat, 800 run ) * 10rds 5 pull, 10 push, 15 squat, 5,5,5,15 Partner Version Split up work half or full Ex:1 works at a time or both work at the same time and add reps together. Vest optional not expected 1st doing Murph consider wearing on the run only Random Scaling Consider changing 1 movement. ½ that movement (Run, Pull-ups, Push-Ups)

Ways to Break up:

Pull-ups, Push-ups, and Squats 20 rds 5 pull up 10 push up 15 air squat 10 rds 10 pull-ups 20 push-ups 30 air squats 20 rds 5 push up 5 pull up 5 push up 15 air squat Pull up scalings Ring Row Jumping pull-ups Kips