For those considering doing some form of “Murph” this Memorial Day Weekend, in the image below there are some different versions/suggestions for at home. “Performance” is the prescribed “Murph.” For those who don’t already know, you can partition the reps in any order and divide them into rounds as you see fit. For example, 1 mile run – 20 rounds of 5 pullups, 10 pushups, 15 squats – 1 mile run. If you have a pullup bar, but one you can’t kip on, you could consider doing 50 strict, if you would normally do the 100 kipping. Or go for the 100 strict, but try breaking it up differently.
***Please*** consider the volume (amount of reps) in this workout. If you haven’t been doing anywhere near this amount of pullups, pushups, squats or situps, do less, do half, do less than half.. don’t do the prescribed amount. Your body will be shocked by the volume, to put it nicely.
Traditionally at GCCF we host the “Murph” workout and bbq on Saturday, but you can certainly do the workout any day over the holiday weekend, as usual.
Let me know if you have any questions.
Missing everyone!
-Greg
