In Gym:
Murph Prep 3: “Murph Variant 2”
as many rounds as possible in 22 minutes*:
100m run
5x pull-up
10x pushup
15x squat
200m run
10x pull-up
20x pushup
30x squat
300m run
15x pull-up
30x pushup
45x squat
*If you reach the end of this sequence, begin from the top again.
*You may wear a weight vest if you are planning on completing Murph with a weight vest.
Compare results to May 19, 2021.
At Home:
Murph Prep 3: “Murph Variant 2”
as many rounds as possible in 20 minutes*:
20x jumping jack
5x strict pull-up –or– sheet row –or– dumbbell renegade row –or– rotational sit-up
10x pushup
15x squat
40x jumping jack
10x strict pull-up –or– sheet row –or– dumbbell renegade row –or– rotational sit-up
20x pushup
30x squat
60x jumping jack
15x strict pull-up –or– sheet row –or– dumbbell renegade row –or– rotational sit-up
30x pushup
45x squat
*If you reach the end of this sequence, begin from the top again.
*You may wear a weight vest if you are planning on completing Murph with a weight vest.