Warm-up:
200m jog
-into-
3 sets
10 Fire Hydrants/side
10 Hip circles/side
3 Inchworms w/push up
5 Hamstring fold to squat
20 Downdog calf pedals
+
Freedom (RX’d)
For Time:
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
—
Independence (Scaled/Masters)
For Time:
800m Run
35 Pull-Ups
75 Push-Ups
120 Air Squats
800m Run
—
Compete (Open Prep/Quarterfinals)
For Time:
(With a 20/14 weighted vest)
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
Level 1: jumping pull-ups
Level 2: kipping or butterfly pull-ups
Level 3: vested
Time Cap - 32 mins
Target - 20-25 mins
**INTENTION - Murph is happening at the end of May. In preparation, the following weeks of programming will have variations of “Murph” movements to get athletes prepped for the Memorial Day workout. With this being the first iteration of Murph, stimulus should be moderate across the workout. Athletes should settle in and find a comfortable pace and rep scheme to work through reps consistently. Athletes ARE allowed to partition the pull-ups, push-ups, and air squats in any fashion they prefer. The runs must be done unbroken. For newer athletes, I recommend not using a vest on the first Murph Prep. Advise advanced athletes that they can attempt it with a weighted vest if they are comfortable.