STIMULUS
- Overview: This is a repeat from 05.27.24, we do Murph twice a year once on Memorial Day and the second on Thanksgiving. In this workout, athletes should pace themselves right from the start. The middle bodyweight movements can be partitioned as needed. Athletes should only use a weight vest if they can complete this workout without a vest in 35 minutes or less. If this is your first time we do not recommend using a vest.
- Flow: The first mile run must be fully completed before beginning work on the gymnastics. Once the gymnastics has been completed, you will then complete your final mile.
- Run: Each mile should be completed in under 11 minutes.
- Gymnastics: The pull-ups and push-ups should be able to be completed in no less than sets of 5 in order to perform this workout as prescribed. See modifications for scaling options.
- Score: Total time. Vested and non-vested variations will both count as Rx.
STRATEGY
- We want to aim for both of our mile runs to be completed in roughly the same amount of time. Treat the first mile as a buy-in and pace more than you think. Treat the second mile as a cash-out and aim to push the pace.
- We'll break up the gymnastics in the middle based on our capacity. Whatever break up strategy we choose, we should be aiming for constant movement with minimal breaks.
Potential Break-Up Strategies:
25 Rounds: 4 Pull-Ups, 8 Push-Ups, 12 Air Squats
25 Rounds: 4 Push-Ups, 4 Pull-Ups, 4 Push-Ups, 12 Air Squats
25 Rounds: 2 Pull-Ups, 4 Push-Ups, 2 Pull-Ups, 4 Push-Ups, 12 Air Squats
20 Rounds: 5 Pull-Ups, 10 Push-Ups, 15 Air Squats
20 Rounds: 5 Push-Ups, 5 Pull-Ups, 5 Push-Ups, 15 Air Squats
10 Rounds: 10 Pull-Ups, 20 Push-Ups, 30 Air Squats
10 Rounds: 5 Pull-Ups, 10 Push-Ups, 5 Pull-Ups, 10 Push-Ups, 30 Air Squats
SUBSTITUTIONS
1600 METER RUN
- Reduce Distance
- 2000m Row
- 4000m Bike
- 1600m Ski
- 1200m Air Run
PULL-UPS/PUSH-UPS/AIR SQUATS
- Reduce Totals (75/150/225 or 50/100/150 reps)
- 100 Push-Ups/200 Sit-Ups/300 Air Squats
- 200 Push-Ups/400 Air Squats
- 300 Push-Ups/300 Air Squats
- 200 Sit-Ups/400 Air Squats