PERFORMANCE & FITNESSĀ
Warm-Up.
One set of:
“General Running Warm-Up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backward
Bunny Hops
Suicides remain forward-facing throughout
Followed by…
Three sets of:
Scapular Pull-up or Kip Swing x 4 reps
Dive-bomber Push-up x 5 reps
Bodyweight Cossack Squat x 6 reps per side
Then…
A1.
“Murph” AMRAP
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
A2.
“Murph” Divide & Conquer
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
A3.
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.
A4.
“Murph”
For Time:
1600 Meter Run
100 Pull-ups
200 Push-ups
300 Air Squats
1600 Meter Run
*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 can do so safely. Please do not hesitate to adapt the workout to fit your fitness level and capability. Please err on caution if you’re unsure; we want to see each of you healthy and happy after this Memorial Day.
Really bummed by my performance this year so I almost didn’t post.
48:00
Cindy style.
With a vest for the runs & half the rounds.
Just felt like I was moving through treacle the whole time. Oh well.
Did the AMRAP…3 ROUNDS + RUN (STRICT pull’s)
46:31. No vest
āCindyā style
9th year for Memorial Day Murph
RX
did 7 rds 10 pu 20 pushup 30 airsquat
1 rd pu 7/3 20-30 then 1 rd total mashup of 3s and 3s of pu and pushup with squats wherever to break it up
54:28 no vest
42:17 no vest
Luke and I did āpartnered Murph.ā Luke wore a vest. 29 rounds + 5 š Great job today everybody! And thank you to our brave troops ā¤ļø
Finished just under an hour with a 20lb vest. The push ups always slow me down!
Hello from South Africa
Murph no vest
Mile 1 7:15
Split 1/2 into sets of 10-20-30
Split rest into 10 pull-ups 10-15-10-15 push-up air squat
27:00 or so after that
Finished at 35:15
Thank you to all who have served! And to those who have payed the ultimate sacrifice!
God bless America!
Outstanding Jeremy…those run times are ridiculous!
Thank you! Great job on yours too!
Last run was yuck haha
Honestly everything else went smooth!
42:40 no vest
Murph (no vest): all pull-ups strict
40:28ā1:35 slower than last year which is my best.
I was trying to break 40, and my legs got tight on that last run esp my calves. Iām really pleased with my time after traveling all week.
The runs were a good time to reflect on the price paid by our military over the years. Our world would be very different without all of those who stormed the beaches of Normandy!
Neck and neck…well it’s only relatively close because you did strict pull ups! You did an outstanding job Mike!
A4. Murph (no vest): 51:57
May we never forget those who made the ultimate sacrifice in service to our nation.
Getting this one in before the heat gets here! 1 Mile Run – Outside – 9:43 then 20 Rounds 5 Kipping Pull Ups – all UB 10 Push Ups – first 7 rounds UB then 7/3 15 AS – all UB then 1 Mile Run – outside 10:25 Total – 41:47 (no weight vest) ***7:53 PR from 2 years ago when I did 10 rounds strict / 10 rounds kipping 13:33 PR from last year when I did all pull ups, push ups and air squats all together (BAD CHOICE) Thank you to Lieutenant Murphy and all of our Men… Read more Ā»
Great work! We would have been neck and neck all the way through. Your sets of Cindy were faster than mine by quite a bit.
58:54
With 20 lb weight vest
Partitioned: 5/10/15
Great work Chris…kinda wish I had a vest to use…but kinda glad I don’t…
A2) 2 rounds + 22 cal (sub 800m run = 80 cal row)
Good workout for a good purpose š