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Monday 5.27.13

27
May

Monday 5.27.13

“Memorial Day Murph”

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
Notes:
 
Please arrive 15-20min before your heat time starts. You will be responsible for your warm-up, setting up your station and having some sort of method to count rounds (5 chip limit per person please). Be ready to go at your designated time.
 
The 1 mile run can not be partitioned, however the 100 pull-ups, 200 push-ups and 300 Squats can be.
 
Here are some examples:
 
20 Rounds: 5 Pull-ups, 10 Push-ups and 15 Squats (this is the preferred method)
 
10 Rounds: 10 Pull-ups, 20 Push-ups and 30 Squats (efficient yet challenging)
 
5 Rounds: 20 Pull-ups, 40 Push-ups and 60 Squats (very challenging but not impossible) 
 
 
If you are doing a “1/2 Murph” or “Team Murph” make sure you know what the rounds/reps/run will look like (there are plenty of ways to vary the team Murph, ask your coach if you need help deciding)
 
There may be some overlap on equipment during the heats and between them. If that happens….share!

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