Murph is for everyone.

This workout is longer, harder, and heavier—more grueling than your average Workout. We have done this workout every Canada Day for the last 4 years, it something we dread but also look forward too. But “Murph” is also for every person who wants to do it. As always, we have a scaling option that is appropriate for wherever you’re at on your fitness journey. Whether you’re going to do a full “Murph” or not, you can choose to perform one of the following options:

“Murph”

1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

Partition the Pull-Ups, Push-Ups, and Squats however desired. The classic and most often-chosen version is 20 rounds of 5 Pull-Ups, 10 Push-Ups, 15 Squats. Many folks choose to split the Push-Ups up and instead do 20 rounds of 5 Push-Ups, 5 Pull-Ups, 5 Push-Ups, 15 Squats. If your Pull-Ups and Push-Ups are pretty strong, you might consider doing 10 rounds of 10 Pull-Ups, 20 Push-Ups, and 30 Squats (less to count!).

Our standard movement scaling options are…

Run: Row
Pull-Ups: Ring Rows
Push-Ups: Knee Push-Ups
Squats: Squats!

We know that many of you can perform the movements as prescribed but may need to scale the total volume a bit. To this end, here are some scaling options:

1/3 “Murph”

33 Pull-Ups
66 Push-Ups
99 Squats
11 sets of 3/6/9

1/2 “Murph”

50 Pull-Ups
100 Push-Ups
150 Squats

10 Sets of 5/10/15 or 5/5/5/15

3/4 “Murph”

75 Pull-Ups
150 Push-Ups
200 Squats

15 Sets of 5/10/15, or 5/5/5/15

We encourage everyone to complete both 1 mile runs, unless an injury precludes you from running. It’s generally the large volume of bodyweight movements that need scaling.

I hope to see whoever can make it out be there!

 

Strength:

15 Minutes Not for Rounds of:

5/5 bottom up KB press
5/5 single leg RDL – barbell
3 strict pull ups @3113/banded strict pull ups with @3113

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Conditioning:

2 Rounds for As Many Reps as Possible of:
2 Minutes Push Press*
1 Minute Rest
2 Minutes Toes to Bar
1 Minute Rest
2 Minutes Double Unders
1 Minute Rest

*Jerks do not count on the push press station. Focus on staying tight and keeping your midline as you press out. The load should be such that you can perform 10 unbroken and perfect reps of fresh.