5/29/23

9AM Class ONLY!!!!

“MURPH”

Three Options:

Option 1: Solo Murph –
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
– partition the gymnastics however you want

Option 2: Mini-Murph solo-
800m run
50 pull ups
100 push ups
150 air squats
800m run
– partition the gymnastics however you want

Option 3: Partner Murph –
1 mile run together
100 pull ups
200 push ups
300 air squats
1 mile run together
– performed straight through, athletes trade off as desired

Scaling:
– Use the Mini Murph or Partner murph to bring volume down.
– Scale Pull ups to Ring Rows.
– Scale Push ups to On-knee push ups.
– Scale air squats to a box as needed.
– If mile runs take longer than 13 minutes scale to 1200m.

Categories: WOD

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