Modified “Murph”

This week is one of those weeks where I do a little too much cross training and not enough running. Oh well, I’ll make up for it somehow. It’s all about balance in the end, and I’ll be ready to tackle 12 miles this weekend.

I had a regular request to incorporate the crossfit workout “Murph” recently. Working it in with requests for kickboxing/bag work made this class fly by. Murph’s workout consists of a mile run with a weighted vest, 100 pull ups, 200 push ups, 300 squats, and a weighted vest mile run. Sounds daunting, right? If you divide it up and tackle it in 20 sets though, it’s not so bad. So we worked on bags, and when groups weren’t on bags, they worked through 5 pull ups, 10 push ups and 15 squats. For pull ups, people could either do regular pull ups or TRX assisted pull ups. We ran roughly a half mile in our warm up and didn’t end up running after due to timing and adding the bag work. I’d encourage the running if you have the time.

Bag work:

30 jabs, 30 hooks, 20 bosu spider planks

20 front kicks, 10 knee jabs, 20 bosu hop squats

30 jabs, 20 roundhouse kicks, 50 bosu bicycle crunches

30 jabs, 20 side kicks, 10 bosu burpees

20 roundhouse kicks, 30 hooks, 15 bosu squats

We worked roughly 5 minutes on bags then 5 minutes on the “murph” portion, then back to bags etc. I love having people join me for these challenges early in the morning – y’all make it worth every minute of being up when I could be in bed!


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