may, 2021

29may8:00 amTHE MURPH CHALLENGE - AT THE EPIC

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Event Details

Join us for The ‘MURPH’ Challenge on Saturday, May 29 at 8:00 a.m.
Sign-up sheets will be at the front desk beginning on Monday, May 17

This WOD Consists of:
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run
…In a 20lb vest or body armor.

The ’MURPH’ is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had.

HOW DO YOU PERFORM THE “MURPH” WORKOUT?
Start and end the workout with a mile Run. Partition the Pull-Ups, Push-Ups, and Squats as needed. Women wear a 14 lb. weight vest, and men wear a 20 lb. weight vest.

HOW DO YOU SCORE THE “MURPH WORKOUT?
Score is the time it takes to complete all the movements, including both runs.

WHAT IS A GOOD SCORE FOR THE “MURPH” WORKOUT?
– Beginner: 63-71 minutes
– Intermediate: 47-58 minutes
– Advanced: 36-41 minutes
– Elite: <35 minutes

WHAT ARE THE TIPS AND STRATEGY TO USE FOR THE “MURPH” WORKOUT?
If you choose to partition the reps (which is the original intent of the workout) partition them as follows: 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats. In the CrossFit community, this is known as performing 20 rounds of “Cindy.” It is the most efficient way to partition such a high volume of reps.

WHAT IS THE INTENDED STIMULUS FOR THE “MURPH” WORKOUT?
While this WOD is an endurance-type workout, it should be performed in approximately an hour or less. If, for example, it takes you 90+ minutes to complete, you have altered the stimulus and lost the requisite intensity – meaning you should consider scaling.

HOW DO YOU SCALE THE “MURPH” WORKOUT?

Beginner
“Half Murph”
1/2-mile Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
1/2-mile Run
(no Weight Vest)

Intermediate (A)
Perform full “Murph” without a weight vest.

Intermediate (B)
Perform “Half Murph” with a weight vest (20/14 lb.)

QUESTIONS?
Contact Robert Serna at (972)339-3705 or email rserna@gptx.org

Time

(Saturday) 8:00 am

Location

The Epic

2960 Epic Place

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