Murph Prep Wk 2

 Murph Training

Memorial Day Murph is on the Horizon

MURPH TRAINING DAY 5:

3 Rounds for Time

400m Run

15 Pull-Ups ‪

2:00 min rest between rounds‬

*To scale the workout down, beginners should substitute jumping pull-ups, inverted rows, or use assistance bands for pull-ups. To scale the workout up, complete with a 20lb vest and cut rest time in half (1:00 min). Score is total time minus rest.

MURPH TRAINING DAY 6:

10 x 200m Sprint (90 seconds rest) then... 3 Rounds:

20 Squats

50 Jump Rope (Single Count)

*Complete the sprints portion of the workout first. If you do not have a jump rope, substitute jumping jacks. To scale up, decrease rest to 60 seconds, wear a 20lb vest or pack, and add 2 rounds.

MURPH TRAINING DAY 7:

2 Mile Time Challenge then...

50 Burpees

*Run 2 miles for time then complete 50 burpees (not for time). To scale up, wear a 20lb vest or pack.

MURPH TRAINING DAY 8: Weekend Challenge - Sunday "Mini Murph"

400m Run

20 Pull-Ups

40 Push-Ups

60 Air-Squats

400m Run