I’ll never forget my first Memorial Day Murph workout.
Most of us would probably say the same – it’s not a workout that is easily forgotten. Two miles total, and tons of pull-ups, push-ups, and air squats… Murph isn’t a workout to be taken lightly.
Follow this blog for some common scaling options – however, we always encourage you to find the best scenario for YOU! We are honoring servicemen and women and their sacrifice for our country – no one cares if you scale or not.
Murph Variations:
—————————————
Non-partitioned (known as chipper style) and with a weight vest:
The RX:
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile
—————————————
Half Murph:
Half mile run
50 pull ups
100 push ups
150 air squats
Half mile run
—————————————
Rounds/non-chipper style:
20 rounds of:
Run 160m
5 Pull Ups
10 Push Ups
15 Air Squats
—————————————
Run 1 mile
33 rounds of:
3 pullups
6 pushups
9 air squats
Then 1 round of 3-2-1
Run 1 mile
—————————————
Run 1 Mile
20 Rounds of:
5 Pull Ups
5 Push Ups
15 Squats
5 Push Ups
Run 1 Mile
—————————————
No equipment options:
Dumbbell Only
For time:
1 mile Run
100 Dumbbell Bent Over Rows
200 Push-ups
300 Air Squats
1 mile Run
No Equipment
For time:
1 mile Run
200 Push-Ups
300 Air Squats
400 Sit-Ups
1 mile Run
