“MURPH”
For time:
1.6km Run
100 Pull ups
200 Push-ups
300 Squats
1.6km Run
Break up the pull-ups, push-ups & squats as you wish.
Common scheme is 20 Rounds of Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats) or 33+ Rounds of 3 Pull-ups, 6 Push-ups, 9 Squats
Rx with a weight vest (Don’t ask to wear the weight vest unless you have done Murph before without scaling)
SCALING OPTIONS
Mini Murph (Full runs, 1/2 reps)
- 1600m Run
- 50 Pull-ups
- 100 Push-ups
- 150 Squats
- 1600m Run
Half Murph (1/2 runs, 1/2 reps)
- 800m Run
- 50 Pull-ups
- 100 Push-ups
- 150 Squats
- 800m Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
PLEASE NOTE YOGA HAS BEEN CANCELLED AS OF THIS WEEK
Due to the lower numbers in the cooler months we have decided to put Yoga on hold, we will be looking to start it back up in the warmer weather!
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