It’s that time of year again, BC. Murph is quickly approaching! But it’s not too late to prep yourself for the challenge. On Sunday May 25th, we’ll be hosting our annual Murph Event supporting the Michael Murphy Foundation.
For those of you who are new to Murph the workout is:
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
20/15lb. Vest Prescribed
Before you start to hyperventilate just reading the workout, as always there are many scaling options tailored to your individual needs and experience level with Murph. We can scale the distance of the runs, or scale to a rower or bike, however, the cardio option you choose must be completed at the beginning and end of the workout, with all the inside gymnastics movements completed in between. The pullups, pushups, and air squats can be partitioned however you desire, and you can always scale the volume of each movement.
Some common ways to break up the inside work include (but are not limited to):
20 Rounds:
5 Pullups
10 Pushups
15 Air Squats
50 Rounds:
2 Pullups
4 Pushups
6 Air Squats
10 Rounds:
10 Pullups
20 Pushups
30 Air Squats
We encourage each and every one of you to accept the Murph Challenge, and even invite some friends! It will be an awesome day of community, and shared suffering for an amazing cause.
