Meet Murph, Brook Park’s spirited new K-9 in training
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MURPH TRAINING DAY 14: EMOM x 30 3 Pull-Ups 6 Push-Ups 9 Air-Squats Tomorrow (Friday) is Day 14. "Every Minute On the Minute" (for 30 rounds) complete 3 pull-ups, 6 push-ups, and 9 squats. Once you complete the work, you may rest the remaining time left in that minute. Begin the work again at the top of the next minute. The faster you work, the longer you rest. Keep in mind, the faster you work the longer you may NEED to rest! Beginners substitute jumping pull-ups, inverted rows, or use assistan
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MURPH TRAINING DAY 14: EMOM x 30 3 Pull-Ups 6 Push-Ups 9 Air-Sq…
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MURPH TRAINING DAY 22: 10 x 200 meter sprints 60 seconds rest, then... 10 Rounds 10 Pushups 10 Squats Tomorrow (Tuesday) is Day 22. To scale up, wear a 20 lb. vest and/or decrease the rest by 30 seconds. Comment #CHALLENGEACCEPTED or tag a friend below with #TAKETHECHALLENGE 🇺🇸💪 | The Murph Challenge
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FacebookThe Murph Challenge
MURPH TRAINING DAY 60: For Time: Run 1 Mile 100 Pull-Ups Run 1 Mile Tomorrow (Thursday) is Day 60. Partition the pull-ups as needed. Beginners substitute jumping pull-ups, inverted rows, or use assistance bands for pull-ups. To scale the workout up, wear a 20lb vest or pack. Comment #CHALLENGEACCEPTED and tag a friend below with #TAKETHECHALLENGE #MurphTrainingProgram | The Murph Challenge
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MURPH TRAINING DAY 26: 21-15-9 Pull-Ups Push-Ups Sit-Ups Air-Squats Tomorrow (Monday) is Day 26. Complete 21 reps of each movement, then complete 15 reps of each movement, then complete 9 reps of each movement, for time. Beginners substitute jumping pull-ups, inverted rows, or use assistance bands for pull-ups. To scale the workout up, wear a 20lb vest or pack. Comment #CHALLENGEACCEPTED, share your time, and tag a friend below with #TAKETHECHALLENGE #MurphTrainingProgram | The Murph Challenge
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"Adapting is really that simple." CrossFit Seminar Staff Trainer Kevin Ogar breaks down how to tailor workouts like Murph for adaptive athletes — starting with the “why” behind each movement and building from there. When you focus on the intended stimulus and the functional movement themes, you can create effective, meaningful training for every athlete. #CrossFit #AdaptiveAthlete #Fitness #Murph | CrossFit
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