“MURPH” Prep

Knowing that on Monday 5/25 we’re going to be doing the classic hero benchmark “MURPH”:

My first body armor MURPH in 2008

“MURPH”
for time:
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run

Partition the pullups, pushups, and air squats however. If you can, wear 14/20# body armor (or ruck) throughout the entire workout.

If you’re familiar with “CINDY” this is 20 rounds of that, sandwiched between two miles of running. It’s not easy, but a nice challenge and a way to honor a soldier who gave the ultimate sacrifice.

That all said we can, and will, prepare for that volume on Mondays until we get there using “CINDY” variations so that the volume and movement patterns aren’t a surprise.

A look of things to come:

• 10 rounds for time: 10 pullups + 10 dips (or 50 BMU or 30 ring muscle-ups)

• max pullups, max dips

• “20.2” AMRAP in 20:00 4 DB thrusters + 6 toes-to-bar + 24 double unders

• "CINDY XXX"

• AMRAP in 30 minutes: 400m run + [3 rounds of 5 pushups 5 pullups 5 pushups 15 squats]

• EMOM x30: a. 4-8 pull-ups b. 8-12 pushups c. 16-20 air squats

• "CANDY" or "MAGGIE"

• Calorie “CINDY” or “MARY”

• 1:00 work, :30 rest a. shuttle run, 48' b. 2 pullups + 3 toes-to-bar c. 4 jumping lunges + 6 pushups

• "ROW CINDY ROW”

• “RUN CINDY RUN”

• “CHELSEA”