Murph

Rx Version:

For Time: Rx+ W/ Weight Vest (20/14)

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run


Scaled Options:

1. 1/2 Murph. Cut everything in half and go straight through


3. 1 mile run

5 Pull Ups

5 Push Ups

15 Air Squats

5 Push Ups


2. Cindy Style 

1 mile run 

20 Rounds of: 

5 Pull Ups 

10 Push Ups 

15 Air Squats 

1 Mile Run


4. 1 Mile Run

4 Rounds of:

25 Pull ups

50 Push Ups

75 Air Squats

1 Mile Run


- I have put these scaled options in from the easiest (option 1) to the most challenging scaled option (option 4) in my opinion. No one should be taking more than 75 minutes MAX to complete this workout, so choose your scale wisely and if you are unsure ask a coach. - - Unless you are going straight through and doing Rx+ DO NOT wear a vest. The vest is not necessary to get a good workout in. Remember, we are doing this to honor fallen soldiers, to be with the community, to challenge ourselves, and have fun. Leave your ego at the door and enjoy the moment and the challenge! <3 

 

Add Score

Comments

cesar pineda

cesar pineda 4 months ago / Reply

Murph: 1:23:42

Charlie Harris

Charlie Harris 4 months ago / Reply

Murph: 45:51

Evelyn McOmie 4 months ago / Reply

Murph: 1:02:49
Notes: Cindy x20 with ring rows

German Roa 4 months ago / Reply

Murph: 48:22

Eden Molina

Eden Molina 4 months ago / Reply

Murph: 1:06:11

David Redondo

David Redondo 4 months ago / Reply

Murph: 54:02

David Redondo

David Redondo 4 months ago / Reply

Murph: 54:02

Guillermo Argueta

Guillermo Argueta 4 months ago / Reply

Murph: 1:08:24

meyrick velasco

meyrick velasco 4 months ago / Reply

Murph: 1:03:12

Karla Flores

Karla Flores 4 months ago / Reply

Murph: 47:50
Notes: CINDY- box and band

Wendy Barrios

Wendy Barrios 4 months ago / Reply

Murph: 53:04

Brian Peters

Brian Peters 4 months ago / Reply

Murph: 58:08

Anthony Henriquez

Anthony Henriquez 4 months ago / Reply

Murph: 57:10

Emi Wilks

Emi Wilks 4 months ago / Reply

Murph: 49:19

Desiree Gonzalez

Desiree Gonzalez 4 months ago / Reply

Murph: 49:11

Michael Greenberg

Michael Greenberg 4 months ago / Reply

Murph: 57:32

Login Required

Please login to your account to provide a comment. You will be redirect back to this page upon your successful login.