Murph
Saturday, May 16th, 2026
Endurance//Chipper
Rx
Murph 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run STIMULUS / GOAL Murph: long endurance + muscular stamina. Goal: steady pace, avoid early burnout, scale volume smartly. L2 Run: 1200m each mile (or row/bike). Partition reps as needed (e.g., 20 rounds: 5/10/15). Pull-ups: banded/jumping; push-ups from knees if needed. L1
Level 2
L2: Run: 1200m each mile (or row/bike). Partition reps as needed (e.g., 20 rounds: 5/10/15). Pull-ups: banded/jumping; push-ups from knees if needed.
Level 1
L1: Run: 800-1200m (or row/bike). Half Murph: 50/100/150 or Cindy style 10 rounds 5/10/15. Pull: ring rows; push-ups incline; squats to a target.
Stimulus: Murph: long endurance + muscular stamina. Goal: steady pace, avoid early burnout, scale volume smartly.