Murph Prep 2022

Our annual Murph Prep (4wk challenge) will kick-off Sunday, May 1st.
The goal is to get ready for our 13th annual “Murph” on Saturday, May 28th, at 9am.

The objective of “Murph Prep” is to accumulate MAX REPS of Pull-ups, Push-ups, Squats and distance running throughout the 4-weeks leading up to Murph.

If you complete 2000+ total reps of Push/Pull/Squat (500 reps per week done anyway) and run 10+ miles (2.5-miles per week), you will win a cool PRIZE!

Pull/Push/Squat/Run will be self tracked.
You can use this sheet or come up with your own system.

🚨Repetitions of Pull-up/Push-up/Squat/Run done in class WILL count toward daily total.🚨

You DO NOT need to do all the movements together.
Meaning if we do a WOD with Pull-ups, Power Cleans, and Running, the Pull-ups and Running will count toward total.

You CAN also do as a triplet.
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.
Add a weight vest, strict pull-ups, ring, push-ups, jump squats, etc.

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

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