• CFRutherford

Monday 190527

Schedule for Memorial Day:

We will be doing MURPH

For time:

Run 1 mile

100 pull-ups

200 push-ups

300 squats

Run 1 mile

If you have a 20# vest and have been training in one, wear it.


We will have 3 start times:

8:00am, 8:45am, & 9:30am


You need to warm up on your own and be ready to go at one of these times.

A suggested warmup would be as follows:

First (ideally)

Walk 5-10 mins

Second: perform 3-5 rounds of:

Light jog 30 seconds

2 hamstring stretches

2 hip stretches

2 lunge stretches

Third: perform 1 round

5 Lateral Lunges Each Side

Straight arm banded pull down 10 reps

1 Small set of pull ups, 3-5 reps

*If you need more square and shoulder prep, repeat the last part of the warm up 3-5x


I need to for everyone to scale this appropriately. Please ask Christian or I about scaling options PRIOR to your start time. There is limited space on the pull-up bars and I need for everyone to be courteous of one another so we can do this as efficiently as possible. Hopefully, with the three different start times, we won’t have much confusion.

Please remember to be well hydrated PRIOR to coming in. Don’t go out the night before and come in Monday drinking water and think that is enough. It is not. Please be smart about this workout. It is tough and it will be hot. Remember why we are doing it and let’s all be thankful for the sacrifices that have been made for us.

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