Murph Rx’ed 1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
Wearing 20# Weight Vest
62:41
This marks my 3rd time doing Murph. First time doing it Rx’ed. Plenty of bro-reps for sure, but I made it through. Seriously challenging runs with the vest on too.
post-murph tacos were had…
Murph Prep
Did about 30 minutes of mobility and stretching. Then a really short warm up workout:
400m Run
10 Pull-ups
15 Push-ups
20 Squats
400m Run
Did a Murph “inspired” tabata.
1 Mile run: 9:20
Tabata (8x):
Push-Ups
Pull-Ups
Squats
Then Mobility for a bit.
Devil Murph Baseline + Warm up: Mat Chan sequence
Evo 1:
Warmup Slow(ish) Jog 1 mile
100x push press (95#/65#)
Bear crawl 4x 100m
Evo 2:
100x Barbell Backrack Step-ups (50/leg) (95#/65#)
Work Capacity: For time:
10x Power Clean (135#/95#)
10x Toes 2 Bar
10x Push up
*Every round, lower number of power cleans by 1 rep until you have completed
1x Power clean, 10x Toe 2 Bar, 20x Push up.
Ended here due to time. 1:45 total all-in…
Evo 3:
100x squats – Hold a plate out in front of you (25#/10#)
Run 400m with 25# Plate (Carry in front of chest)
Evo 4 (¼-Murph):
Run 400m
25x pull-ups
50x push-ups
100x squats
Run 400m
Stretch + Hydrate & Fuel
Did 6x 400m run. Rest as long as it takes to get the run done. Wore me slap out.