Before we get into Murph things. Wow, looking back on the past week we had 59 Personal Records in the 4 lifts we worked on last week. That is really an amazing feat for all of you. The Coach team all were impressed with your hard work and showing up over the past cycle and we enjoyed the focus on the Heavy Day. We hope you enjoyed it as well and happy to hear from you your feedback.
Tomorrow is Murph and this year we donated to be an official event location for The Murph Challenge which raises funds for the foundation and helping veterans. Make sure to check them out and register if you like!
Two Large Heats will go in the morning at 8:30 and 9:30. No time caps so just keep working and support each other.
This workout has been done in many different ways and there is a lot of advice on the inter webs and data to nerd out on on how to make it work.
If ever there was a day to hold yourself to a high standard tomorrow is. We as coaches want to remind you of our values. Community, Integrity and Positivity. This means. Show up for each other, you GET to do this, hit full depth and stand all the way up each rep. Touch your chest to the floor or whatever your hands are on and lock out. Choose wisely if a vest is a good option. Take care of your hands. Cheer. No one finishes alone.
Here are ten ways to do Murph tomorrow and Cheers to those who did Murph today.
Here are 10 different versions of the Murph workout:
The Full Murph: 1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run, all done consecutively with a 20lb weighted vest.
Half Murph: 1/2 mile run, 50 pull-ups, 100 push-ups, 150 squats, 1/2 mile run.
Modified Murph: 4 rounds of 1/2 mile run, 25 pull-ups, 50 push-ups.
Partner Murph: Split the reps with a partner, one person works while the other rests.
Mini Murph: 800m run, 50 pull-ups, 100 push-ups, 150 squats, 800m run.
Bodyweight Murph: 1 mile run, 100 bodyweight rows, 200 push-ups, 300 squats, 1 mile run.
No Running Murph: 100 pull-ups, 200 push-ups, 300 squats, all done in a circuit for time.
Murph with Bands: Use a resistance band for assisted pull-ups.
Murph with Rows: Substitute rows for pull-ups.
Murph with Knee Push-ups: Do knee push-ups instead of regular push-ups.
Remember to always warm up properly before attempting any workout, and scale the workout to your fitness level if needed.
The rest of the week will be showcasing different Values. Great workouts ahead and a new cycle starts in about a week!
Coach Nikki
