Murph Monday

May 31, 2021Uncategorized

Beast River Fitness – WOD

“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”
~John F. Kennedy

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
–Standard movement scaling options are–

Run: Row 2000/1600 // Bike 120c/96c

Pull-Ups: Ring Rows

Push-Ups: Knee Push-Ups

Squats: Squats

–Volume scaling options look like–

1/3 “MURPH”

33 Pull-Ups

66 Push-Ups

99 Squats

11 RNDs of 3/6/9

1/2 “MURPH”

50 Pull-Ups

100 Push-Ups

150 Squats

10 RNDs 5/10/15 or 5/5/5/15

3/4 “MURPH”

75 Pull-Ups

150 Push-Ups

200 Squats

15 RNDs of 5/10/15, or 5/5/5/15