Memorial Day Hero Workout – “Murph” – 5/25/20

24
May

Memorial Day Hero Workout – “Murph” – 5/25/20

Today, let’s give thanks and appreciation to the courageous individuals who’ve paid the ultimate sacrifice protecting our freedom. We honor them today by remembering their legacy and the path that they’ve paved for us.


DAILY MINDSET
“I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.” – Jacob Riis

We crave the confirmation of progress. Whether that be weekly increases in weights, continual raises at work, or anything between. It can be in our nature to seek out those signals. Yet we can learn something from the stonecutter.

When a stonecutter addresses his next task, splitting a giant stone in two, he starts hammering away. One blow at a time, he lines up each and every strike with meticulous precision. 10 strikes pass by, and there is no visible change to the stone. 50 strikes go by, and still no visible change. No cracks, dents, or any indication of… anything. 100 strikes pass, and, the same. On the 101st strike, it splits in two.

Through the 100 strikes, there wasn’t an external signal or sign that this was working. But beneath the surface, invisible to the eye, the stone was splitting with each passing blow. It wasn’t something different about the final strike… it was instead the culmination of all 101 blows. Impossible without a single one of them.

True change takes place from the inside out. And much like the stonecutter, we have two options: to spend emotional energy worrying if we’re making progress, or to have full faith in the process, spending every ounce of focus we have on that next strike.

“Murph”

For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

STIMULUS
DESCRIPTION

  • Every Memorial Day, we perform the Hero Workout “Murph”, which honors Lt. Michael Murphy
  • This is a longer, high volume bodyweight workout
  • You can partition the pull-ups, push-ups, and air squats however you see fit
  • A common option here is 20 rounds of 5-10-15
  • There is also the option to wear a 20/14 pound vest (9/6 Kilos)
  • Choose a rep scheme and variations that will allow you to complete this workout in 45 minutes or less

UPPER BODY MOVEMENTS

  • Choose options for the upper body movements that allow you to complete the partitioned pull-ups in 1 set and the push-ups within 1-3 sets within the workout
  • If a weight vest will prevent you from being able to accomplish this, we recommend completing the workout with just your bodyweight

WORKOUT OPTIONS

  • See below for several options on how to partition the prescribed workout and modify the volume:

UNPARTITIONED OPTION
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 Mile

PARTITIONED OPTION A
1 Mile Run
20 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
1 Mile Run

PARTITIONED OPTION B
1 Mile Run
10 Rounds:
10 Pull-ups
20 Push-ups
30 Air Squats
1 Mile Run

MODIFIED VOLUME A
1 Mile Run
10-15 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
1 Mile Run

MODIFIED VOLUME OPTION B
800 Meter Run
8-10 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
800 Meter Run

AMRAP OPTION
AMRAP 45:
200 Meter Run
5 Pull-ups
10 Push-ups
15 Air Squats

SUBS
RUN
2000 Meter Row
2000 Meter Ski Erg
4800 Meter Bike

PUSH-UPS

  • Reduce Reps
  • Elevate Hands (Box or Bench)
  • Knee Push-ups

PULL-UPS

  • Reduce Reps
  • Banded Pull-ups
  • Jumping Pull-ups
  • Ring Rows

POSSIBLE WARMUP
200 Meter Run

2 Rounds:
30 Seconds Inchworm to Push-ups
30 Seconds Active Spidermans
30 Seconds Russian Baby Makers

200 Meter Run

2 Rounds:
30 Seconds Pausing Air Squats (3 Seconds in Bottom)
30 Seconds Dead Hang From Pull-up Bar
30 Seconds Front Plank to Push-up Plank

200 Meter Run

2 Rounds:
3 Strict Pull-ups
6 Push-ups
9 Air Squats

STRATEGY
RUNS

  • Treat the first mile as a buy-in to the workout
  • With a lot of work ahead, you should get into the gym feeling ready to attack the 3 bodyweight movements
  • On the second 1 mile run, just get out the door and start moving
  • The legs will feel heavy from the air squats, but try to increase your pace every 400 meters if possible

PULL-UPS, PUSH-UPS, AIR SQUATS

  • For maximum efficiency, we recommend completing the pull-ups, push-ups, and squats as partitioned rounds of “Cindy”
  • Going 20 rounds of 5-10-15 allows two muscle groups to rest while the other works
  • Unlike the unpartitioned version, we are constantly switching the movement pattern
  • We go from an upper body pull, to an upper body press, to a lower body press
  • These built in “breaks” allow you to maintain a higher intensity, as you’re not as effected by muscle fatigue
  • Aim for 1 set on the pull-ups and 2-3 sets on the push-ups
  • The push-ups tend to go the quickest, so it can be helpful to break them up early and often (6-4, 5-5, or 4-3-3)
  • Move steadily through the air squats to allow yourself to “reload” for the more challenging upper body movements