Warm-Up (You want to get nice and warm for Murph so take some time to incorporate a proper warm-up)
Assault Bike x 5 minutes @ easy pace
Scap Pull-Ups x 5 reps
Scap Push-Ups x 5 reps
Banded Monster Walks x 20 reps each direction
Assault Bike x 5 minutes @ easy pace
Strict Pull-Ups x 5 reps
Shoulder Circles x 10 reps each direction
Deep Squat Progression x 5 reps
Assault Bike x 5 minutes @ moderate pace
Pull-Ups x 5 reps
Push-Ups x 10 reps
Air Squats x 15 reps
For many of you, your gyms will close early today and Murph will be programmed. So, enjoy the day and have fun doing the workout!
“Murph”
For Time:
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1 Mile
A 20/14 lbs weight vest may be worn if desired.
Note from Cj:
While some of us who have been doing this a while always did this as a chipper, I do not suggest performing it that way. It is tough on the body and can potentially ruin the rest of your training week. Please partition the pull-ups, push-ups and air squats. You may choose to partition them however you’d like, but the typical way is to perform this as 20 rounds of “Cindy” – 5 pull-ups, 10 push-ups and 15 air squats, sandwiched between two one mile runs. Please be safe.
41:24 with 14# vest. Improved 1:45 from last year!
65:02 w 20lb vest as 20 rounds of Cindy, mile runs are very slow but still a PR
Thanks for programming this!
(50-54)
Murph: 49:46 (no vest)
-Did it all outside & it was HOT! Improved my time from last year by 8 minutes. I was happy with that! 🙂 Broke my reps up Cindy style. I think I pr’d my runs but I’m not sure, lol! Just going by what some of the girls said that were inside & could see the clock.
Congrats Tabitha!
thanks!! 🙂
MURPH: 40:47
20# vest, Cindy, sub bike (pull ups/push ups unbroken) 1st time w/vest
Really nice work Bret!
Did the warm up.
The first run felt bad…running on the road always seems to hurt my knee.
Took 11 minutes.
Did just 10 rounds Cindy style. Pull-ups 5s / push ups. 5/3/2 / squats 9 / 6. Finished with a 2km row @ 8.40.
I probably could have done more but am coming off a bad flu and lack of work so thought better to be cautious. Plus it would have pushed out past an hour. Next time I will go the full 20.
Good call on adjusting the workout, especially coming off the flu!
MURPH rx’d ( with a 14 lbs vest) 38:50 rationed ( Cindy) its the way we ve Benn doing it for the last ten years…
quality of air was bad here in NY that last run was hell … but considering what our hero when thur.. this is peanuts …
Happy Memorial Day!!
Murph with a 20# vest and 20 rounds of Cindy. 43:47.
We did Murph as a family with my wife, daughter and son.
MURPH! 52:41
Unpartitioned with a 20# vest
First year wearing a vest and when I woke up this morning my intentions were do 20 rds of Cindy with a vest! When I got to the gym my workout partner convinced me to do it unpartioned and I’m glad! A very rewarding feeling when I was done!
“Murph” with 20 lb. vest – 20 rounds of Cindy (50′:54″)
I broke Push Ups on Round 6 Performing 7+3
Well designed warm up!
Subbed with 1 mile rows.
32:30 (5/10/15 Rep scheme)
Nice work Ben!
49:48
5/10/15 × 20
First time anything in a vest. It was horrible.
Yeah, it is definitely a new experience!
Murph – 44:08 vest 11,4kg
42:33 with 20# vest and not partitioned.
Nice work Keith!
Murph 20lb vest 5-10-15 rep scheme (aka Cindy)
48:08
PR since this was my first full Murph w/vest.
Awesome job Phil!
Murph today – all movements Rx, but no vest: 44:24, a 3:08 PR!
Ran first mile in 8:05, did 20 rounds of Cindy (pull-ups and air squats unbroken, broke the 10 push-ups either 4-3-2-1 or 5-2-2-1), ran last mile in 7:46 (really pushed that last quarter mile). Next year, I’m ready to do it with a vest!
Fantastic running!
Nice job!!
Did as a partner workout. “You go, I go”.
Ran the mile at the beginning and end together. Did ten rounds of
P1: 5 pull-ups
P2: 5 pull-ups
P1: 10 pu
P2: 10 pu
P1: 15 squats
P2: 15 squats
No vest, C2B PUs. 34:10
Murph with 15lb. vest – 20 rounds of Cindy (56:00)
mile 1 – 9:52
Did each round on 2:00 interval which gave me ~:45s rest between each round
First time using a vest for this workout.
UB on Pull-ups, Push-ups and Squats
mile 2 – ??
Took CJ’s comments to heart. Hoping that tomorrow and remainder of the week will be ok.
To my American Friends – Happy Memorial Day!
Murph Rx no vest, 20rds of Cindy
38:46
Very surprised and happy with that time!
Skipped last year. And Two years ago I did it chipper style and it took 5-6min longer. Feeling it now though. Ouch.
47:59 no vest (did not partition)
Murph