Garuda
Memorial Day Murph Hero workout, honoring Lt. Michael Murphy who died in combat, will be at east gym from 8am-Noon 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:
15min working upside down
-Maybe it’s kicking onto the wall for the first time, working on any HSPU variation, any HS walk progressions. Anything that gets you on your hands is great here!
Metcon:
Every 3 min for 5 Rounds
5 Squat Clean and Jerks at 50% 1RM
12/10 Echo Bike Cals
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