Murph 2020

24
May

Murph 2020

Peak 180 – Group Class

Memorial Day Murph 2020

Quarantine Edition

Schedule: Monday 5/25/20

9:00 AM via ZOOM
9:10 AM warm-up will begin
9:25 AM Murph will start !

Metcon

Metcon (Time)

“Murph”

1 mile run

100 pull-ups

200 push-ups

300 air squats

1 mile run

+ vest (20/14)

———————————–

“Quarantine Murph”

1 mile run

80 burpees

200 push-ups

300 air squats

1 mile run

+ vest (20/14)

———————————–

Option “B”

1 mile run

Then…

20 rounds of:

4 burpees

10 push-ups

15 air squats

Then…

1 mile run

———————————–

Option “C”

1 mile run

Then…

10 rounds of:

8 burpees

20 push-ups

30 air squats

Then…

1 mile run

———————————–

Option “D”

1 mile run

Then…

4 rounds of:

20 burpees

50 push-ups

75 air squats

Then…

1 mile run

———————————–

Movement Scaling:

1 mile run

• Shorten the distance

• 200-400 mountain climbers

Burpees

• Up downs

Push-ups

• Kneeling push-ups

• Hand release push-ups

Air squats

• Reverse lunges

*For any other scaling options or modifications, reach out to our coaches*
Indicate in the notes which version you completed the workout with