Monday June 12, 2017


“Murph”

Run 1 Mile
100 Pullups
200 Pushups
300 Air Squats
Run 1 Mile
*Partition the Pull-Ups, Pushups, and Air Squats as desired.
*Optional – Wear a 20/14 pound weight vest.
If we are rowing today, males are to row a 2K, females to row 1600m.

Modification Options:
Today is not the day to be bullheaded. Recognizing that “Murph” is a significant amount of volume, the goal here, and Murph would want the same, is not to take ourselves out of training for a week. Completing any portion of this workout is an honor to be had – whether that be 1/4, 1/2, or full. It is all in the same honor.

Recommendations:
“Murph” Option A

800 Meter Run
7 Rounds:
5 Pull-Ups, 10 Pushups, 15 Squats
800 Meter Run

“Murph” Option B
1 Mile Run
12 Rounds:
5 Pull-Ups, 10 Pushups, 15 Squats
1 Mile Run


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