Murph Prep 2021

Our annual Murph Prep (6wk challenge) will kick off Monday, April 19th.
The objective will be to accumulate MAX REPS (done as a triplet) of Pull-ups, Push-ups, Squats. In addition to building volume with running.

If you complete 4500+reps and run 18+ miles (3-miles per week), you will receive a 20% discount voucher to use toward a retail purchase.

Pull/Push/Squat reps will be tracked via Google Sheet (click HERE to sign-up, log reps, and see daily totals).
Running will be tracked through Strava (click HERE).

Repetitions of the Triplet (Pull-up/Push-up/Squat) done in class will count toward daily total.
Distance run during class will count toward total

Triplet can be done multiple ways.
As an EXAMPLE you could do Rounds of:
5 Pull-ups
10 Push-ups
15 Squats


“Small Cindy”
3 Pull-ups
6 Push-ups
9 Squats


“Large Cindy”
10 Pull-ups
20 Push-ups
30 Squats


1 Pull-up
2 Push-ups
3 Squats

You CAN scale up and make the movements more challenging. Example: add a weight vest, strict pull-ups, ring, push-ups, jump squats, etc.

You can also modify the movements. Example: Ring-row, Jumping Pull-ups, Push-ups from knees, etc.

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