5.25.20 “Murph”

Classes at 7am and 8am!

“Murph”

For Time

1 mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 mile Run

*wear a 20/14# vest if you have one

**Partition pull ups push ups and squats however you like.

***coaches challenge is on a trueform runner

Scaling Options

Beginner

“Half Murph”

1/2 mile Run

50 Pull-Ups

100 Push-Ups

150 Air Squats

1/2 mile Run

(no Weight Vest)

Intermediate (A)

Perform full “Murph” without a weight vest

Intermediate (B)

Perform “Half Murph” with a weight vest (20/14 lb)

Dumbbell Only

For time:

1 mile Run

100 Dumbbell Bent Over Rows

200 Push-ups

300 Air Squats

1 mile Run

No Equipment

For time:

1 mile Run

200 Push-Ups

300 Air Squats

400 Sit-Ups

1 mile Run

No room to run?

Substitute the 1 mile run with 500 Jumping Jacks, the 800m run with 250 Jumping Jacks