MURPH “re-do” DAY

If you missed Murph on Memorial Day this year, or did a limited equipment variation this is your chance to do the REAL thing or a variation of your choosing!

Below are a few options/variants that are worth considering!

Disclaimer: RX Murph is not recommended for folks JUST now reintegrating into routine fitness!!

A few examples of how to modify Murph and still get a great workout:

1. “Half bike murph”

50/35 Cal Echo Bike

50 Pull ups / ring rows

100 Push ups

150 Air Squats

50/35 Cal Echo Bike

*Partition reps as you like

2. “Half Murph”

800m Run

50 Pull ups / ring rows

100 Push ups

150 Air Squats

800m Run

*Partition reps as you like

3. “None pull up Murph”

800m run / 1000m row

50 Bent over barbell rows (moderate weight)

100 Bench Press (light weight)

150 air squats

800m run / 1000m row

*Partition reps as you like

4. “Bodyweight only Murph”

100 Pull ups

200 push ups

300 air squats

*Partition reps as you like

5. “Sit up Murph”

100 sit ups

200 push ups

300 air squats

*Partition reps as you like

6. “This isn’t even Murph Murph”

100/75 Cal Echo Bike

75 toes to bar

100 push ups

150 Wall balls 20/14

100/75 Cal Echo Bike

7. “RX Murph”

1 mile run

100 Pull Ups

200 push ups

300 air squats

1 mile run

ALL WORKOUTS WILL HAVE A 45min Hard Stop time cap! Classes will have a brief 5ish minute warm up/set up, and the workouts will cap AT 45minutes! So if you need an extra warm up, we recommend you show up early!

Each class will have a plan for how we can all safely share the pull up rig for this delicious workout.

Murph is back folks! Buckle up!!!