Gangaridai Serpent
Memorial Day Murph Hero workout, honoring Lt. Michael Murphy who died in combat, will be at east gym from 8am-Noon next Monday, May 25th.
Show up anytime you’d like and get started.
West gym will be closed. Don’t start after 11 if you can’t be done by Noon.
Run 1 Mile (4 laps around the outside of the gym, door to door+2 laps inside)
100 Pullups
200 Pushups
300 Air Squats
Run 1 Mile
For those that have never done Murph before, we recommend this order of progression to help keep you and your body safe:
Beginner/Novice = Ring Rows and Knee Pushups, split reps with a partner or group
Scaled = Ring Rows+Pullups, Pushups, possibly split with partner
Intermediate = Partition Pullups, Pushups and Squats into 20 rounds of 5 Pullups, 10 Pushups, 15 Air Squats – with no vest
Intermediate+ = Complete the workout in order as written with no vest
Rx = Partition Pullups, Pushups and Squats into 20 rounds of 5 Pullups, 10 Pushups, 15 Air Squats with a 20/14lb vest
Rx, as performed by Lt. Michael Murphy = Complete the workout in order as written with a 20/14lb vest
*Only wear a vest for this workout if you’ve been training with a vest for our Murph prep workouts!
Skill/Strength:
Every 3 min for 3 Rounds
12 Front Squat
-Start at 60% and add load each round
Metcon:
2 min on, 1 min off until you complete
5 Rounds
50ft Handstand Walk (25ft down and back)
5 Overhead Squats 155/105lbs (from the ground)
15 Toes to Bar
-20 min cap
-Scale HS Walk to 5 Walks to the Wall or 5 Wall Walks to your comfort level. Scale OHS to go unbroken, but have to be deliberate
Mandatory Mobility:
3 min adductor smash per side
3 min delt smash smash per side
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