2023-05-22
This Memorial Day, we will once again be taking on the hero workout called Murph and invite you to join us. Murph is a workout that embodies resilience, camaraderie, and the opportunity for personal growth. If it’s your first time attempting the workout, then you need to understand that Murph can be scaled to accommodate everyone’s abilities. The key is to show up, embrace the challenge, and enjoy the people who will be joining you in a meaningful workout.
The workout is 1 mile Run, 100 pull-ups, 200 push-ups, 300 squats, Run 1 mile. From reducing repetitions, to using assistance for pull-ups or modifying push-ups, we can help you customize the workout to challenge yourself while not leaving you crippling sore for days to come. The focus is on personal progress and the satisfaction of pushing your own limits, rather than comparing yourself to others.
We’ll plan to start the workout at 10am on Memorial Day. As usual, we’ll have a potluck after with food, drinks, feats of strength and airing of grievances. There will be a sign-up on the whiteboard this week. We hope to see you there and remember you don’t have to be a member to participate. If you have friends, family that want to stop in and do the workout or just hangout afterwards then feel free to invite them.
Monday
Back squat – 3×10 @ 50%
Bulgarian split squat w/ 1 db – 3×10 (5 each leg)
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Run 400m
6 rounds: 6 T2B + 6 Box Step Up (L+R=1)
Rest 2min
Run 400m
4 Rounds: 2 Wall Walk + 50′ Walking Lunge + 10 db Push Press (use 2 dbs)
Tuesday
Bench press – 3×10 @50%
Between each set do 5 ring dips
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14 min amrap
7 heavy wall ball or throw to higher target (10’/11′)
14 alt db snatch
28 double unders
Wednesday
Power clean + squat clean + push jerk – 5×2 @ 70%
Deadlift – 3×10 @ 60%
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For time
25/18 calories Bike/Row
50 kb swings
100 single unders
50 single arm db c&j
25/18 calories Row/Bike (do the opposite of what you did first)
Thursday
Front squat – 3×10 @ 60%
Strict press – 3×10@50%
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20min AMRAP
2 Rounds Cindy
Run 200m
Friday
Power snatch+squat snatch+ohs
6×2 @ 65% of your weakest lift
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20 min EMOM
10/7 Cals Bike
5 hang power cleans + 3 Front Squat + 1 S2OH
10 burpees
15 Sit-ups
10 Tire Strikes