Murph Prep Mondays


Last Monday of Murph prep before the real deal. Today is pretty high volume so if you are newer to the gym, please talk with your coach about scaling appropriately. This must be done chipper style, so you are going to feel it on the push-ups. Slow down, do small sets, stick with your standards and do not give into sloppy reps.



Time Cap 30min

400m Run

50 Pull-ups

400m Run

100 Push-ups

400m Run

150 Air Squats

400m Run


Spend at least 5min stretching your lats, pecs/chest, and quads.

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