PreBlast: Murph training

PreBlast: Murph training

The Murph workout has a long, strong history within F3, frequently appearing around Memorial Day, convergences, and whenever a good kick-in-the-teeth is desired.

This edition of The Murph is intended to be more of a training workout than a balls-to-the-wall set-a-PR edition (although you are free to do so – it’s your workout).  The goal is to provide a “safe” setting for you to try The Murph for the 1st time, improve upon a previous performance, or attempt a new level.  As such, there are several options available to modify up or down to meet your individual needs.

Here’s the plan:

Divide into two groups based on your 1-mile pace.  (not your all-out best 1-mile time, but your typical pace for a 1-mile run (not a mosey))

• Group 1 – mile times of 10:00+/mile or anyone wearing a 20 lb weight vest
• Group 2 – mile times less than 10:00/mile

Opening Run:

• Group 1 – run to corner of Harris Teeter and back to the playground
• Group 2 – run to the cannon (Randwick Rd)(opposite direction from HT) and back to the playground

First Set:

• 5 pullups (modifications include: partner assisted; supine; pullup & hold; pullup & slowly lower; add weight with KB or vest)
• 10 merkins (modifications include: incline; decline; weighted)
• 15 squats (modifications include: shallowed or deeper depth; weighted)
• Complete 10 rounds (or AMRAP in 15 minutes)
  • After completing 10 rounds – assist other pax; old school situps; or KB work – while waiting on the six

Optional:  5 minutes Active Recovery with Mary (pax choice)

Second Set:

• Repeato of 1st Set:  10 rounds of 5 pullups, 10 merkins, 15 squats

Closing Run:

• Repeat your Opening Run – to Harris Teeter or Cannon depending on your Group

Again, the goal of this training workout is for you to try The Murph, and/or push yourself to a new level, in a supportive environment.

Let’s get after it and have fun.

Aye!