"Smurf"
Duration: 30:00
On the 2:30 x 12 Rounds:
200 Meter Run
15 Air Squats
10 Push-ups
Max Strict Pull-ups
Score: Total Strict Pull-ups
MUSCULAR ENDURANCE & LACTATE THRESHOLD
STIMULUS
- Overview: This is an abbreviated variation of "Murph" that takes 30 minutes. If you have more than 30 minutes available, feel free to do the full version of "Murph" today (listed below).
- Choose a run distance and bodyweight rep numbers that give you at least 30 seconds each round to accumulate strict pull-ups.
- This is a long time to work. You should feel like you are working hard, but operating at a pace that you know you can sustain for the full duration.
- Intended Intensity: RPE 6-7
- Fitness Attributes Improved: Muscular Endurance & Lactate Threshold
- Target Score: 45-90 Strict Pull-ups
"MURPH"
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
• Partition Gymnastics As Needed
• Optional Weight Vest: @weight(20/14)
Time Cap: 60 Minutes
STRATEGY
- Movement should be continuous every single round. No run should be so fast that you have to pause before starting your air squats.
- Your air squats and push-ups should be performed continuously, only pausing at the top or breaking if reps are slowing down.
SUBSTITUTIONS
200M RUN
- 250/225m Row
- 200/180m Ski
- 12/10 Calorie Echo Bike
- 500/450m Bike Erg
- 1:00 Moderate Effort on Treadmill/Runner
- 16 Shuttle Runs (1 rep = 10m)
AIR SQUATS
- Squat to a Box
- Lunges
- Wall Sit Hold
PUSH-UPS
- Reduce Reps
- Box Push-Ups (Hands Elevated)
- 20 Plank Shoulder Taps
STRICT PULL-UPS
- Banded Strict Pull-Ups
- Kipping Pull-ups
- Jumping Pull-ups with Controlled Descent
- Ring Rows
- Alternating Dumbbell Plank Rows (Renegade Row)
MOVEMENT PREP
2 Rounds:
100m Run
5 Air Squats
5 Push-ups
3 Strict Pull-ups