GYM NEWS: Happy Memorial day to our friends down under…. To celebrate we’ll be hitting the Hero WOD “MURPH” For those of you wanting and able to hit this workout, there are several different ways to hit it depending on your skill and ability level. I’ll put workouts and variations down below for you to attack it in a way that’s right for you! If you have a weight vest and want to add some challenge to the workout, throw it on!
Version one…
“MURPH”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
This is the full original version for those who have been training for a while and know how to pace appropriately and maintain consistent movement and mechanics from start to finish. This is my favourite way of hitting this workout BUT if you’re a bit newer you may need to take more rest hitting it this way as you’re attacking the same muscle groups over and over fro 100, 200 and 300 reps. The partitioned version allows your pulling muscles to recover while you’re pushing and allows your pushing and pulling muscles to recover while you’re doing your squats. No matter what version you choose for the workout, you’ll be challenged.
Version two…
Partitioned “MURPH”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
5/10/15 for 20 rounds (five pull-ups, ten push-ups, 20 squats) Great option for novice athletes!
10/20/30 for 10 rounds (ten pull-ups, twenty push-ups, 30 squats) Great option for 6-12 months experience with good body awareness and ability to judge your sustainability in a workout with appropriate work/rest ratio.
20/40/60 for 5 rounds (twenty pull-ups, forty push-ups, 60 squats)
No Pull-Up Bar or upper body restrictions?
1 Mile Run
100 Anchored Sit Ups
100 Alternating Step Ups
100 Alternating Shoulder Taps (one sec pause when you tap your hand to your shoulder)
100 Air Squats
1 Mile Run
This variation is a gooder if you don’t have a pull-up bar or rings available to you or have a limitation with pushing and pulling movements.
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