WOD Blog
 | Mon, May 27 2024 |  |
 | Sat, Jul 27, 2024 at 1:15pm River Party - 3420 Cedar Springs Lane, Meadow Vista |
| Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party |
| Most Recent Benchmark: 251105 - Diane on Nov 5, 2025 (67 days ago) |
MURPH 2024(Time, Rx2, Rx3) “MURPH” Rx For time: 1-mile run (1,600 m) 100 pull-ups 200 push-ups 300 air squats 1-mile run (1,600 m) – Partition anyhow. – Wear a weight vest if you have one (14/20 lb, 6/9 kg). INTERMEDIATE/Rx2 For time: 1-mile run (1,600 m) 50 pull-ups 100 push-ups 150 air squats 1-mile run (1,600 m) – Partition the pull-ups, push-ups, and squats as needed. – Head out for the second run no later than 25:00. BEGINNER/Rx3 For time: 800-m run Then: 10 rounds: 5 ring rows 10 hand-elevated push-ups 15 air squats Then: 800-m run – Head out for the second run no later than 20:00. _________________________________________ INTENDED STIMULUS 35:00-45:00. Consistent movement and pace throughout the workout. Runs in less than 10:00 each. Partition the gymnastics movements into smaller and manageable sets that allow for unbroken reps. Consider a vest only if you have performed Murph in the past or have been training regularly in a vest. Vested athletes must still complete the workout within class time constraints.
Planned: Mon,May26,2025 Mon,May27,2024
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