November 6, 2020

Memorial Day Schedule:
Murph hours: 6:30 AM, 8 AM, 9:30 AM
There will be no other classes. All are welcome. Please read my spotlight for details on scaling and what Murph is all about.

Murph is a Hero Workout that commemorates the sacrifice of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Murphy’s favorites and he’d named it “Body Armor”. But after Lieutenant Murphy died it was renamed to “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is including all of you.

1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*Partition the Pull-ups, Push-ups and Squats as you would like.

Just like in any workout, scaling is important to your progress as an athlete. We scale back workouts for many reasons and no matter what level of athlete you are, at one point or another you will need to scale a workout.
So what would scaling look like with Murph?
1- Scaling the reps. If this is your first time completing Murph, I recommend you cutting it in half so it looks something like this:
800 Meter Run
50 Pull-ups
100 Push-ups
150 Air Squats
800 Meter Run
(If you have been running some, the full mile may be ok to do)
2- Modify movements: If you are suffering from a nagging injury or you still want to get the volume in but may be ready to do the full reps on certain movements, then change a movement. For example, if 300 air squats, 200 push-ups or 100 Pull-ups is too much volume for you but you want to keep the workout to 600 reps, substitute part of the reps for another movement like sit-ups.
3- Breaking up the reps more than you would usually. If you have been consistent over the past few months and following our programming which has purposely been preparing athletes for Murph then you may be ready to take on the full Murph. I would still recommend choosing a rep scheme that would prevent you from going to failure at any time during the workout.

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