Date: 2-6-2020
Locations: Fire House
Q: Beats
PAX: S’mores, Joy, Chill Pill, Siren, Yogi, Aravis (These ladies KILLED it! They did the Murph in the cold and rain 💪🏽 #Memphisstrong #murphchallenge2020)
Welcome/Disclaimer
Warm up: jumping jacks, high knees, huggies
The Murph Challenge: Get as far as you can!
Full:
1 mile run
100 pull ups
200 push ups
300 squats
1 miles run
Alternative full:
1 mile run
10 sets of 10 pull ups, 20 push ups and 30 squats
1 mile run
Half Murph:
1/2 mile run
5 sets of 10 pull ups, 20 push ups and 30 squats
1/2 mile run
If PAX came who have done the Murph the other part of the week:
The thang: all 3 exercises at 21 reps and then quarter mile lap. 15 reps and then quarter mile lap. 9 reps and quarter mile lap. Then next round.
Round 1: chest flys, jump squats, toe taps
Round 2: wide bicep curls, star jumps, big girl sit ups
Round 3: Jumping lunges (1:1), tricep push ups, weighted hip bridges
COT
The ‘Murph’ is more than just a workout, it is a tradition that helps push us, humble us, an dedicate a bit of pain and sweat to honor a man who gave everything he had.”
Announcements: GALENTINES EVENT!!! FEB 15th at 6:30pm at Local downtown! Check out the "events" portion of the website!