PERFORMANCE
Warm-Up.
Banded Scarecrow x 60 seconds per position
Reverse Snow Angels x 10 @ 3030
Ankle Dorsiflexion x 60-90 seconds per side
Followed by…
Two Sets:
30 seconds of Perfect Stretch
30 seconds of Glute Bridge Marching
30 seconds of Bear Crawl
30 seconds of Medicine Ball Carry
30 seconds of Wall Climbs (or Plank Shoulder Taps)
Rest 30-60 seconds
Memorial Day “Murph” Options
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 after this Memorial Day.
Option 1:
Complete as many rounds and reps possible in 35 minutes of:
400 Meter Run
immediately followed by two (2) 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:
Partnered “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 roles each time a partner completes the 400 meter 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.
————————–
“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.
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED 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. Click here for the full workout briefing.
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. Click here for the full workout briefing.
Option 1:
Complete as many rounds and reps possible in 35 minutes of:
400 Meter Run
immediately followed by two (2) 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:
Partnered “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 roles each time a partner completes the 400 meter 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.
No equip.no space to run.
1. Done
2. I did 5 mins of up/down stairs to 4th floor. then, 5 rds: 5 Strict pull ups,10 push ups, 15 squats : 17 mts.
Murph – no vest – 54:20
1 mile run 9:41
100 pullups
200 pushups
300 squats 41:06
1 mile run 54:20
I haven’t done this since 2016 (deployment, nuke school, pregnancy). I beat my best time by 3:13! Next year… vest!
Great WU!!
Murph – No Weight Vest – 49:40
1600m Run – 10:58
100 Pull Ups
200 Push Ups
300 Air Squats
1600m Run – 12:42
***Transition time (drink, headphones, music) all in the run times
Did this as 10 rounds of strict Cindy and 10 rounds of kipping Cindy which took a total of 26:00
Thankful for the beautiful 80 degree weather in NY to be able to run outside!!
Thank you to all of the service men and woman to make our country great!
Murph with 20# Vest.
41:26
4 rounds of 10-20-30
16 rounds of 5-10-15
God bless these men. And America. And all you guys too.
I did Murph on Saturday.
Tempo deadlifts: 255, 275, 285, 295 all 4 reps
Tempo bench press four sets at 165×8 reps
Two rounds
800m run
4 rounds of cindy
16:10
Murph Rx.
Me- 48:34 w/24# vest
Wife- 50:44 w/14# vest
11yo son- 26:50 (half Murph w/ring rows)
We had nice cool weather(70s) for once!
I’m back in Corpus for the summer and it is H.O.T.! Glad you got some relief to enjoy this as a family!
Awesome only a few hours away. The heat is real!
Great work everyone!
Just did the option 1 as Amrap. An excellent variation thank you
Warmup done
‘Murph’ unpartioned
42’00
First time doing this and thought I may be able to go a bit quicker but not the best prep to be honest with 2 boozy evenings over the weekend, rubbish sleep and no breakfast before I attempted it first thing this morning. Anyway got it done and now have a bench mark to beat
Well done Al! I haven’t ever done it unpartitioned. What was the biggest difference for you?
Thanks Mike, sorry I should have written that I’ve never done Murph at all partitioned or not partitioned! I can only imagine it would save a fair few minutes as you’d be able to do some squats whilst your pecs are screaming at you during the press-ups. Also you wouldn’t have to run after just having done 300 squats, as the first bit of that certainly took some will power!!
Good luck!!
That’s a solid showing!
Thanks Michele, felt slightly disappointed when I finished as I thought I’d be able to go quicker, at least I’ve got a benchmark now to improve on!
Did “Murph” Sunday with hubby.
Someone else was using the vest so no weight vest for me.
Hubby used a vest, and did it partitioned.
38:01
I finished right behind him at 38:03
Did 20 rounds of Cindy.
Great work Winston’s! Have a great Memorial Day!
Awesome times! ?
You guys crushed it, in all my years doing it I’ve never broken 40mins!
Thanks guys 🙂 I am sure doing it RX would make a big difference, as push ups are always a challenge for me, and 200 is A LOT! But it’s kind of in our wheel house. Body weight movements and running. I was also pushing harder then I wanted to keep up with him. Last year, with a vest, I was around 45 min, so it definitely would have slowed me down a good bit to have it. ??♀️