MURPH 2024 At The Ranch

Join us on Memorial Day for this annual tradition to honor our nation's fallen heroes. 

The Murph workout, honoring U.S. Navy SEAL Lt. Michael Murphy, challenges both physical and mental endurance. We will be offering the workout "as prescribed",  as well as several modified options. No matter your skill level, this is a great workout challenge for all! 

RX: 

1 mile run

100 pull ups

200 push ups

300 air squats

1 mile run

Scaled options:

1 mile run/walk or elliptical

100 pull ups assisted with band or from TRX straps

200 push ups elevated on a bench or from knees

300 air squats with decreased ROM, or to a bench

You can modify further as needed, decrease the reps, or break the workout up into a circuit-style such as  10x10 pull ups, 10x20 push ups, 1-10x30 squats. We welcome all fitness levels!

Cost: 

$15 drop-in or 1 Strength In Numbers class credit. Open to gym members and non-members. We take cash, card, venmo, paypal, etc.

Start time: 

We will have a brief discussion at 10am regarding the running route, workout format, and layout of the gym. We will then start the "RX" athletes right after our discussion, with second wave of athletes performing the scaled workout starting at approximately 10:15/10:20. This will allow for better space management in our gym during the workout, so athletes aren't waiting long for a pull-up station. 

Following the workout, feel free to stay for some coffee, socializing, or playing some basketball on our court (if you have any energy left!). We hope you can join us! Please message us or email info@theranchtrainingcenter.com with any questions.