John FadelMay 29, 20221 min readMonday MURPH 7:00 & 8:30amMile run Map!The RX is with a 20/14lb vestPartition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. Examples:10/20/30 for 10 Rounds20/40/60 for 5 Rounds The hardest way is doing each movement one at a time. option as well is doing the half MURPHBy splitting everything in half.
Mile run Map!The RX is with a 20/14lb vestPartition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. Examples:10/20/30 for 10 Rounds20/40/60 for 5 Rounds The hardest way is doing each movement one at a time. option as well is doing the half MURPHBy splitting everything in half.
Saturday Pump3sections 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