“Murph” Is For Everyone
By Chris Fox
Hero WODs are usually longer, harder, and heavier—more grueling than your average WOD. “Murph” is no exception. But “Murph” is also for every CFSBKer who wants to do it. As always, we have a scaling option that is appropriate for wherever you’re at on your fitness journey. Whether you’re going to do a full “Murph” or not, you can choose to perform one of the following options:
1 Mile Run
1 Mile Run
Partition the Pull-Ups, Push-Ups, and Squats however desired. The classic and most often-chosen version is “Cindy” style: 20 rounds of 5 Pull-Ups, 10 Push-Ups, 15 Squats. Many folks choose to split the Push-Ups up and instead do 20 rounds of 5 Push-Ups, 5 Pull-Ups, 5 Push-Ups, 15 Squats. If your Pull-Ups and Push-Ups are pretty strong, you might consider doing 10 rounds of 10 Pull-Ups, 20 Push-Ups, and 30 Squats (less to count!). Of course, you can also choose to perform the reps “Angie” style and do “Murph” as a chipper… or as Rx’d and wear a 20/14lb vest for the whole shebang.
Our standard movement scaling options are…
Run: Row or Bike
Pull-Ups: Ring Rows
Push-Ups: Knee Push-Ups
We know that many of you can perform the movements as prescribed but may need to scale the total volume a bit. To this end, here are some scaling options:
11 sets of 3/6/9
10 Sets of 5/10/15 or 5/5/5/15
15 Sets of 5/10/15, or 5/5/5/15
We encourage everyone to complete both 1 mile runs, unless an injury precludes you from running. It’s generally the large volume of bodyweight movements that need scaling.
How have you approached “Murph” in the past, and how will you approach it this year? Tell us in the comments!
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