Murph
Option 1:
- 1 Mile Run
- 100 Rows/Pull Ups
- 200 Push Ups
- 300 Air Squats
- 1 Mile Run
- **partition middle section as needed
Option 2:
- 1 Mile Run
- 100 Push Ups
- 200 Sit Ups
- 300 Air Squats
- 1 Mile Run
- **partition middle section as needed
Today’s workout is a long hero workout in honor of Navy Lieutenant Michael Murphy. It is incredibly difficult and full of a lot of volume. If you have not been doing these movements consistently over the last few weeks, then be sure to partition the work (ie break it up into 10 rounds of 10-20-30 or 20 rounds of 5-10-15) or decrease the overall reps to avoid overuse injuries. This is a hard workout in honor of a hero and we want you to challenge yourself BUT your safety and ability to continue to workout and move in the days to come is incredibly important to keep in mind.
The run can also be modified to a different cardio movement like a bike or row depending on equipment access. The goal would be for this portion to last 6-12 minutes.
The rows can be done with a barbell, dumbbell, using a set of rings, or anything you can pull towards you or puck yourself towards. This is the movement most likely to cause overuse injury if you go from doing zero reps over the last few weeks to 100 today so be wary!
The push ups can be performed from your knees or by elevating the hands to make them easier.
The air squats can be performed to a target to limit your depth to a safe range of motion if needed.
Fitness Schedule
Yoga Schedule
Social Schedule
Helpful links:
You can view the most up to date schedule and sign into class through Pike13! Pike13 will send you a link to the class once you pre-register!
All 4PM Public Fitness classes can be accessed here!