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    3. Murph 2.0 and 21,15,9 circuit
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    Amy Ba
    Feb 6, 2020

    Murph 2.0 and 21,15,9 circuit


    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!


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