Aloha LCF Ohana. As you know Memorial Day is Monday May 25th, which means time to show support and honor our armed forces lost in battle. LCF always prescribes the hero workut “Murph” and this year is no different. Even though we can’t make it into the gym just yet we can still complete Murph almost anywhere. Below you will find MULTIPLE ways to complete and partion reps based on your CURRENT abilities and fitness level. Please keep in mind that although many of us are working out at home and maintaining our fitness as best we can, we still may need to scale, have a time cap and be smart with how we do our own “Murphs”. Please reach out to us if you have ANY questions. Have a great rest of your weekend. We miss each and every one of you.
WARMUP:
200 Meter Run
2 Rounds:
30 Seconds Inchworm to Push-ups Video
30 Seconds Active Spidermans Video
30 Seconds Russian Baby Makers Video
200 Meter Run
2 Rounds:
30 Seconds Pausing Air Squats (3 Seconds in Bottom)
30 Seconds Deadhang on Pullup Bar OR DB/KB Rows for 30 sec side
30 Seconds Front Plank to Push-up Plank Video
200 Meter Run
2 Rounds:
3 Ring Rows, Pullups or DB Rows per side
6 Push-ups
9 Air Squats
WOD:
**Choose a rep scheme and variations that will allow you to complete this workout around 45 minutes.
#murph 1
For Time:
1 Mile Run
100 Pullups
200 Push-ups
300 Air Squats
1 Mile Run
*20lb vest if like
OR your can choose between any of these versions:
#murph 2
1 mile (10 min Cap – could be 800m run)
Then 20 Rounds of “Cindy”
5 Pullups (Scale to Ring Rows, or Single Arm DB/KB Row Side Video or KB Swings)
10 Pushups (Scale to Knee Pushups or Plank Taps (R/L=2)
15 Air Squats
1 mile
Or
#murph 3
1 mile run
Then 10 Rounds of “Cindy”
10 Pullups (Scale to Ring Rows, or Single Arm DB/KB Row Side Video
20 Pushups (Scale to Knee Pushups or Plank Taps (R/L=2)
30 Air Squats
1 Mile Run
Or
#murph 4
1 mile Run
100 Sit Ups
200 Pushups
300 Air Squts
1 mile Run
(You can partion the middle of this into 10 Rounds or 20 Rounds as well)
Or
#murph 5
800m Run
50 Pullups (Scale to Ring Rows, or Single Arm DB/KB Row Side Video)
100 Pushups (Scale to Knee Pushups or Plank Taps (R/L=2)
150 Air Squats
800m Run
