Monday Murph Prep

May 6, 2024

5

-

minutes warming up

20

-

22

minutes working out

Later this month, we'll be doing the imfamous Murph workout. So we'll be spending the new few Mondays to prep. For today's workout's your goal is to keep the 200s at a semi-uncomfortable pace throughout. Try to keep the other movements as unbroken as possible.

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

200m Run
15 Air Squats
x3

200m Run
10 Push-ups
x3

200m Run
5 Pull-ups/10 High-Pulls
x3

Personalize It

Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.

🔓 Unlock for $19/mo

*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 of Burpees
No Pull-ups/Weight Option: 20 Shoulder Taps, total

Have a question? Chat with your coach.

Get Ready

📍 200m route
✅ Pull-up Bar or Weights for High Pulls

Warm-up

2 Rounds
20 Bandy Pull Aparts
20 Bandy Rows
20 Plank Shoulder Taps

See warm-up details
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Monday Murph Prep

May 6, 2024

5

-

minutes warming up

20

-

22

minutes working out

Later this month, we'll be doing the imfamous Murph workout. So we'll be spending the new few Mondays to prep. For today's workout's your goal is to keep the 200s at a semi-uncomfortable pace throughout. Try to keep the other movements as unbroken as possible.

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.

2024-05-06 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.

High-pulls
High-pulls

Pulling Movements