MUD - Murph Week - Monday

Macrocycle: “Murph’s Up Dude” - Week 5 of 25
Mesocycle: Murph Week!!!
Week: 1 of 1

IN ADDITION TO THE MOBILITY WE DO IN CLASS,

Perform 10+ Minutes of Mobility, at Home, Every Day

Your lifestyle habits are what make you are fit, functional, and healthy.

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Section 1

"Murph"
For Time*
1,600m Run**

Then, Divided and Broken Up in Any Way
50-100 Pull-ups (200% of Max)
100-200 Push-up (400% of a Max)
150-300 Air Squats

Then,
1,600m Run**

1hr15min Time Cap

*If you've done Bodyweight Murph before in under 45 minutes and have a 20/14lb Vest, consider wearing it for this workout this year.

**Run Scaling Sub 7:30 Best Mile: 1600m Runs 7:30-10:00 Best Mile: 1200m Runs 10:00+ Best Mile: 800m Runs

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