WARRIOR MINDSET

NEVER GIVE UP.   NEVER QUIT.   KAIZEN.

WHF Podcast 31 – MURPH 2020 ACTUAL

WHF Podcast 31 – MURPH 2020 ACTUAL

MURPH 2020 ACTUAL

Smaller group than the past couple of years. But still an epic workout. Murph is in a class all it’s own. You either show up and do it, or you don’t. Simple as that.

Showing our thanks as a small Gym Community to those that served and paid the ultimate price.

Hooyah and thank you!


05262020

0524-252020

If you haven’t done MURPH yet. Do it today!

The programmed work for today is for the day after MURPH and the day after that. Monday is Memorial Day anyways, so rest up. Eat that burger and drink that beer 🙂

WARMUP

Get ~25:00 of Mobility

Examples: https://warriormindset.us/mobility-recovery/ 

WORKOUT

Get 1 to 2 miles of brisk walk or slow jog.

We’re looking for active recovery for ~ 20:00

05262020

05232020

WARMUP

Get ~10:00 of Mobility https://warriormindset.us/mobility-recovery/

WORKOUT

MURPH
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*If you have a weight vest, wear it. 20#

MURPH Scaled Version #1 (1/2 Murph)
800M Run
50 Pull-ups
100 Push-ups
150 Air Squats
800M Run

MURPH Scaled Version #2 (1/4 Murph)
400M Run
25 Pull-ups
50 Push-ups
75 Air Squats
400M Run

If you can’t do pull ups, because you don’t have a bar or can’t do them. Then substitute V-ups.

*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!

05262020

05222020

WARMUP

3x Rounds
10x Air Squats
10x Down Dog Push-ups
20x High Knees

Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/

WORKOUT

3x Rounds
1:00 DB Alt Arm Snatch
1:00 Burpees (slow-ish pace)
1:00 V-ups
1:00 Air Squats
1:00 200m Run
1:00 Rest

*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!