May 25, 2020 – Competition

At-Home Workout (Limited & No Equipment)

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

200 Meter Jog
60 seconds of Front-Leaning Rest
30 seconds of Wall Sit
Rest 60 seconds
200 MeterJog
60 seconds of Russian Baby Makers
Rest 60 seconds
200 Meter Jog
30 seconds of Down Ups
60 seconds of Alternating Reverse Lunges
Rest as needed

When the running clock reaches 13:00, perform the following:

Two rounds performed at 70-80% effort of:
200 Meter Jog
5 Strict Pull-ups
10 Push-Ups
15 Air Squats

When the running clock reaches 20:00, perform the following:

Memorial Day MURPH Workout:

Option 1:
Complete as many rounds and reps possible in 35 minutes of:
400 Meter Run
Two rounds of:
10 Pull-Ups*
20 Push-Ups
30 Air Squats

–OR–

Option 2:
Four rounds for time of:
800 Meter Run
immediately followed by five (5) rounds of…
5 Pull-Ups*
10 Push-Ups
15 Air Squats

TIME CAP: 35 Minutes

–OR–

Option 3:

Partner Murph

Complete as many rounds and reps as possible in 35 minutes of:
Partner 1: 400 Meter Run
Partner 2: AMRAP of 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
*Switch when Partner 1 comes in from the run.

–OR–

Option 4:
“Murph”
For Time:
1600 Meter Run
100 Pull-ups
200 Push-ups
300 Air Squats
1600 Meter Run

Recommended Time Cap: 50 Minutes

*For all of these options, if you do not have access to a pull-up bar, please substitute a form of bent-over row or kettlebell swings for the pull-ups.

**DISCLAIMER: Murph is a LOT of volume in regards to pull-ups and push-ups. While we highly encourage everyone to partake in this workout in some fashion to honor a great hero, we want to make sure that everyone is able to do so in a safe manner. Please do not hesitate to adapt the workout to fit your fitness level and capability; and please be particularly cautious if you have been training less than normal during this COVID quarantine period. Please err on the side of caution if you’re unsure; we want to see each of you healthy and happy when we’re permitted to reopen the doors to the gyms.

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

PRIMARY SESSION

Mobility & Activation 
10 minutes of low-intensity Assault Bike or Jogging @ 70%

Followed by. . .

Hip Mobility Drills

Followed by…

Thoracic Mobility Drills

A.
Two sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rocking Box Bridges x 6-8 reps (slow and controlled)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds

Followed by…

20/15 Calorie Assault Bike @ 70%
30 seconds Rest
15/10 Calorie Assault Bike @ 80%
30 seconds Rest
10/7 Calorie Assault Bike @ 90%

B.
In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces…
“Murph”
For time:
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1 Mile

If possible, perform with a 20/14 lb weight vest or body armor. While some of us who have been doing this a while always did this as a chipper, and it was done that way at Games, I do not suggest performing it that way. It is tough on the body and can potentially ruin the rest of your training week. Please partition the pull-ups, push-ups and air squats. You may choose to partition them however you’d like, but the typical way is to perform this as 20 rounds of “Cindy” – 5 pull-ups, 10 push-ups and 15 air squats, sandwiched between two one mile runs. Please be safe.
————————–
“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell

The above workout is named after Lt Michael Murphy. If you are not yet familiar with Medal of Honor recipient Lt Michael Murphy, please click here and read about his acts of courage and selflessness

. He, and the many others that have served and conducted themselves with similar bravery, represent the best of our country. Please take pride in honoring and remembering them this Memorial Day.