MEMORIAL DAY MURPH (Time, Rx+, Rx2, Rx3) ''MURPH'' Run 1 mile 100-Pull Ups 200-Push ups 300-Air Squats Run 1 mile If you have a 20#/14# vest wear it. Partition the pull ups, push ups and squats as desired GOAL: Finish under 45 mins, CAP at 70 minutes. TIP: If you have not been training consistently make sure to PARTITION movements and SCALE reps down. Work with your coach if you are unsure of scaling options. Rx+: 20#/14# Vest, partition as desired Rx: As written, no vest, partition as desired Rx2: Partition as desired and perform: 1 mile Run 50 Jumping Pull Ups 100 Incline Push Ups 150 Air Squats 1 mile Run Rx3: Perform 800 m Runs, Rx2 rep scheme for bodyweight movements, partition as desired MODWOD 1: Perform either 1200 m Runs, or 3200 m Bike Erg. Partition reps as desired and perform: 50 Bent Over Rows 75 Incline Push Ups 100 Air Squats to Box MODWOD 2: Perform 800 m Runs or 2000 m Bike Erg, Partition reps as desired 40 Bent Over Rows 60 Incline Push Ups 80 Air Squats to Box
Planned: Mon,May26,2025 Mon,May27,2024 Mon,May29,2023 Mon,May25,2020 Mon,May27,2019 Mon,May28,2018 Mon,May29,2017 Mon,May30,2016| 1st | 49:21 Rx | Debora Mon, May 27, 2024 | | 2nd | 41:17 Rx2 | Sofia Mon, May 27, 2024 | | 3rd | 42:14 Rx2 | Angie Mon, May 27, 2024 | | 1st | 43:02 Rx+ | Ethan C Mon, May 27, 2024 | | 2nd | 36:40 Rx | Vince Mon, May 27, 2024 | | 3rd | 41:58 Rx | Colby Mon, May 27, 2024 |
| 1st | 51:04 Rx+ | Scott Chr Mon, May 28, 2018 | | 2nd | 56:49 Rx+ | Julia Goldst Mon, May 25, 2020 | | 3rd | 60:11 Rx+ | Debora Mon, May 29, 2023 | | 1st | 37:48 Rx+ | Ethan C Mon, May 26, 2025 | | 2nd | 40:17 Rx+ | Travis R Mon, May 30, 2016 | | 3rd | 40:33 Rx+ | Charles G Mon, May 29, 2017 |
| Angie | 42:14 Rx2 | | | Sofia | 41:17 Rx2 | Ring rows, no vest, RX all else | | Vince | 36:40 Rx | | | Ethan C | 43:02 Rx+ | | | Justin R | 59:38 Rx | | | Colby | 41:58 Rx | | | Mike C | 50:23 Rx | | | Debora | 49:21 Rx | | | Diogo S | 49:34 Rx | | | Cherise | 48:20 Rx2 | Rx movements but cut in half: 1 mile, 50 pull-ups, 100 push-ups, 150 air squats, 1 mile |
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