top of page
  • John Fadel

Monday MURPH 7:00 & 8:30am

Mile run Map!

The RX is with a 20/14lb vest

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.


10/20/30 for 10 Rounds
20/40/60 for 5 Rounds
The hardest way is doing each movement one at a time.

option as well is doing the half MURPH
By splitting everything in half.
65 views14 comments

Recent Posts

See All

3sections 3 movements per section 3 laps per section Mix of upper & lower body movements with a cardio or core finisher. Timer #8 40:20 Lap 1-2 sets overload the muscle (strength) Lap 2&3-1 set (burno

bottom of page