Murph Prep

Murph will be held at 10:00 am on Memorial Day, May 27. Murph is a pretty difficult workout, so to train for it we will host 3 preparatory classes that will help you get used to the demands of Murph before the actual event. 

What is Murph?  1 mile run, 100 pull ups, 200 push ups, 300 squats, 1 mile run. 

The version we will do is without a weight vest, as we do not have access to dozens of vests. We will also have modified versions to meet you where you are! We will start all participants that are doing it as stated at 10:05 am. Anyone with a handicap, we will start at 10:20 am, or 15 minutes later. 

Workout on Monday, May 6:

Run/walk .25 mile 

Rest 2 minutes 

Run/walk  .25 mile

Rest 2 minutes 

Pull up 2x10 

Push up 2x20

Squat 2x30 

Rest 2 minutes 

Run/walk .25 mile

Workout on Saturday, May 11:

Run/Walk .5 mile

4x10 pull up (assisted is always an option)

4x20 push up 

4x30 Squat 

Workout on Tuesday, May 14:

50 Pull up

100 Push up 

150 Squat 

Run/Walk .5 mile 

Workout on Saturday, May 18: Half Murph

Run/walk .5 mile 

50 Pull Up 

100 Push up 

150 Squat 

Run/Walk .5 mile 

Workout on Saturday, May 25: Cool down before the real deal

Run/walk 1 mile 

1 x 10 pull up 

1 x 20 push up 

1 x 30 squat