We hope to see you at our walk through today! RSVP via ZenPlanner

WORKOUT for Memorial Day Monday 5/25/2020

We have a workout prep video for everyon at the bottom of this post if you need a primer before getting after this workout.

If you haven’t been working out with higher volumes and intensities

“RUN CINDY RUN”
for total overall time:
1 mile run
20:00 AMRAP of 5 pullups, 10 pushups, 15 squats
1 mile run

-or if you’ve been training seriously-

“MURPH”
for time:
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run

The pullups, pushups, and squats can be partitioned however. If you have a weight vest, plate carrier, or weighted backpack then wear it!

Notes from Coach Dave: “This is the version that most do as breaking up the movements as you see fit is easier than doing a chipper version. Recommend breaking into 20 sets of “Cindy” (5 pull ups, 10 Push ups, 15 Air squats). Push ups are the limiter, so breaking sets of 10 into 3/3/2/2 will keep you moving and also you interested. This version can get a little tedious, like “Cindy” but stay focused on the sets. Fastest i’ve seen this version done, is to do 5 rounds of 10/20/30, then 10 rounds of 5/10/15, but really depends on your pull up ability and how fast you can recover doing air squats. Again, make sure you have something to mark your sets. Running after will feel a bit worse because you’ll be moving faster, but try to push through.

“Option(s) Murph”
1 mile Run
– Jog in place for as long as your last 1 mile run
– 8 mins jog in place, EMOM 15s high knees or butt kickers
– EMOM for 8 mins
a. Lunge (forward/backwards)
b. Jumping Jacks
– row 2000m
– 8 mins AB
– 8 mins Skip rope
100 Pull ups
– Pull up variations
– Bent rows with weight or bands
– Total substitution(s)
a. Sit ups/v-ups/crunches/pike/
b. Box jumps/step ups
c. kb/db swings russian or american
200 Push ups
– Kneeling/elevated push ups
– db/bar floor press
300 Air Squats
– Ball/chair/box target”

HSPU Strength Ladder: EMOM x6 of 1-2-1 reps

READ: Should You Be Doing Murph On Memorial Day? – Morning Chalk Up
WATCH:

1 reply
  1. Sandi Philippen
    Sandi Philippen says:

    1/2 murph with modifications. who knows how long it took. i enjoyed the sunshine & just plugged away at it.

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