Monday Murph Prep

May 13, 2024

5

-

6

minutes warming up

23

-

minutes working out

IMO, the Push-ups are the hardester part of Murph, so that's the focus today. Even thought is suppost to be a max effort every round, try to focus on perfect reps rather than speeding through and being sloppy. We'll be doing decifict Push-ups today, which means you're going a tad deeper.

Coaching

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AMRAP

3 Minutes on the clock:
200m Run
6 Pull-ups/10 Singe-arm Supported Bent Over Rows
12 Goblet Squats
in the remaining time max rep Deficit Push-ups
Rest 1 Min
6x

Personalize It

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*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

No Run Option
Replace 200m with 1-min Mountain Climbers

No Equipment Option
3 Minutes on the clock:
200m Run
10 Shoulder Taps
15 Air Squats
in the remaining time max rep Push-ups
Rest 1 Min
5x

‍

Have a question? Chat with your coach.

Get Ready

✅ Pull-up Bar or weights for Bent Over Rows
✅ Weight for Goblet Squats
✅ Something to elevated arms for Push-ups

‍

Warm-up

3 Rounds
60-secs High Knees
10 Single-leg Glute Raise (L)
10 Single-leg Glute Raise (R)
10 Deadlifts

See warm-up details
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Monday Murph Prep

May 13, 2024

5

-

6

minutes warming up

23

-

minutes working out

IMO, the Push-ups are the hardester part of Murph, so that's the focus today. Even thought is suppost to be a max effort every round, try to focus on perfect reps rather than speeding through and being sloppy. We'll be doing decifict Push-ups today, which means you're going a tad deeper.

Instructions, personalization options, and video demos are available for members only.

🔓 Unlock this Workout for Free

*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

2024-05-13 Monday Murph Prep by Coach Janet

Movements

Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.

Single-arm Supported Rows
Single-arm Supported Rows

Pulling Movements

Goblet Squats
Goblet Squats

Squatting Movements

Deficit Push-ups
Deficit Push-ups

Pushing Movements