NLsVdiqQ6f5X0fQLJ4tMiaMT3EDzMzs7M31gNUlid6ucjGAjyb8+onlNy6J9kmh2KuxVjc/k7RLS rsPDEeZZ5Nf420cY9J4vhVfefu2QVj+Xtja22sRv5zheC/t3jimBp9V9C5hkJEnrkcVYojCo6jIj The Murph Challenge Training Plan is the official way to prepare for The Murph Challenge. That's 1,600 pull-ups, 3,200 push-ups, 4,800 squats, and 32 miles of runningall while wearing a 20-poundweighted vest. 8ROKonFXYq7FXYq8X/M2y0Z9W0SW5urO1ubi1sLaUT6nfWE0sAllYRhbZGjILFqEkMd6EU3Ksahs vjdi2tA5sbiS0ugZEHCWKN5HBqegWJt8aLVPXYo1Z+oWPj/ax/A5b1j/AJxz/wCUq1L/AJgT/wAn You can take it at the pace you want and complete it in the time you want. Knowing your weakness and planning your reps scheme based on that knowledge can save you a ton of time and help you finish this one faster than someone of similar fitness who does not plan well. OpenSans-Bold rVHKzQTgxGOUhzx4Ly6A9iOtVWSeUfJ/mjy/rdrwsbJtLKPHcXb6lfXN0ikbAJPHwNSq1AKipJ67 0.000000 qD8uP+rLH/yMn/5rx8KK/wAqaj+f9zv+VQflx/1ZY/8AkZP/AM14+FFf5U1H8/7nf8qg/Lj/AKss "It's a hard, hard thing to do, but if you practice putting in the intensity, you're going to get there," he says. Your daily Murph Challenge training will resume on Thursday. McIntyre breaks down his best advice on how to prepare for the infamously tough CrossFit workout. Save it! HiN/iCLDTetScVZL5b/xsZ7tvMf1BYDvZRWPqswq7mkjyca8Y/TXZd25HpQYqmmof3Cf8ZoP+TyY 0.000000 "Murph" is an intense CrossFit Hero WOD - 1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another 1 mile run to finish. "Murph" Workout, CrossFit Hero WOD | WODwell The Murph Workout (The Murph) has developed over a number of years. 9.999100 You may be able to find the same content in another format, or you may be able to find more information, at their web site. Here is the one fitness challenge everyone should be doing, the Murph. 1 Mile Run. C=60 M=90 Y=0 K=0 100 pull-ups. 100.000000 85jZWxt7TQheCEi7Er3XAzCVxyj41IQwhG4kk8jTlQVxVCz2X53+tCYdQ0f6tULcKYpPWKLSrxtQ PROCESS CMYK Does Soreness Mean Muscle Growth? 70.000000 iULYxnkYOAaiszj4WrxBxVmf5X+adIgc6VrHmS11DzFdyr9Vt0uhdARtFzQRSfV7U/vEHOhB9vDF The others are for two new scholarships at Rocky Point High School on Long Island. 60.000000 This, of course, is the source of the 20 lb vest requirement in the Rx version of the Murph Hero WOD. C=15 M=100 Y=90 K=10 CMYK 50.000000 TfzZ/Nd7u0h1Hy/b20c9w1o04stU4u6qrc4hwLcDypVwBsd6CuKvQxc/meq2zNY6PISwF2i3NylF 100.000000 Murph training can be quite effective, but don't expect to have a perfect way of doing it. /wCXNTufM0JgZlf6ijLAGaFozIJK28syEUdV69VJ70CrBfzUttWm82XPpaZpN1APTEBvU0yZ5WdI Davis says unpartitioned Murphor"going straight at it"was the norm at The Citadel, the South Carolina-based military college he attended, so it's how he has always approached the workout. PROCESS Murph World Record Holder Hunter McIntyre Shares How He Trains 3/VXFXenqX+/4f8AkS3/AFVxVKNT1Vxc3Oim6i+vNYS3np+g9PRB9OvL1aV5Hpg4hdNnhS4OP+G6 current training plan or on their own! 8ZXu7YalocKxn1H9NCOL8eaoSGWT9lunTCqeaW3n1lmvobPzDLG0i8LSXUtNkQ87sSyyRyKsv92B iiinR9Y1NDDJpiUuRspr6dKK/wAIKbE4qi9K0rSfMOpN5etzpN+l88F1f2n6X1KWQWRuFuDLbQyD w/8AIlv+quKu9PUv9/w/8iW/6q4qlema3+l5p4bWeKVLaa4tp2eBxSW2ZFdQDJuP3nXACC25MUsd PROCESS This is also a great day to show off your REV fitness! "Murph" is a popular CrossFit workout often completed on Memorial Day. CMYK /wDERiqJxVDan/xzbv8A4wyf8ROKonFXYq7FXYq8g8+CwfWdKhk1jTrK5lsbSOO0vNTvbWR3klZV 5xraWaSSaK9w1zK1/JxnAS1HEwpEAaNI3xB2NAB03xVQjX87DpDRTtoy6nzT07iH1eBThI0nJHDb UC9LsxUIwLsW9M0O0QFKV3VWX10H+sXB1LznBGTKohjhJIaOJqmOiMSP3TFabVI7lcVRa31lHqET 40.000000 75.000000 PJnd7LLFByiKiQvGgLAsBzkVCaAr/N45c6pb6epf7/h/5Et/1VxV3p6l/v8Ah/5Et/1VxV3p6l/v Or, complete the three exercises as a circuit for four rounds. "The Murph" - The Fitness Challenge Worth Doing - CLIENTEL3 uuid:5D20892493BFDB11914A8590D31508C8 75.000000 Push ups, pull ups and squats are core exercises. atFaz+UjDYTCMpfDVNPb7YUsPTLrUqSy0RmqRttviqrp35k6/eXE1qvlWRriJC6pDqNhNzJVmjC0 Open Sans application/pdf 0xhuJTzEqxuGd4owChUlS1R3GKtpH+ck0V+00+j20gZl01YI5T8HGbi03qM/x8hDspAoW8BVVdCv While building endurance is essential, self-awareness and mental fortitude is just as important. Youre not going to build extra fitness in the last week before the event, but it is possible to wreck yourself in the last week if you decide to go nuts. Here are some options. Murph is brutal on the body, but its just as tough on the brain. 100.000000 saved CMYK 0.000000 C=0 M=0 Y=0 K=10 McIntyre recommends somewhere between 30 and 60 minutes as the optimal length of a workout. CMYK 79.998800 Divide the number by three. He was the first member of the U.S. Navy to receive the award since the Vietnam War. PANTONE 300 CVC Fwr0ymWKzbt9L2nDFARMBIjr8b7kHp35cReWBLJqvmycw6lbnT6yAovrySiYFSzuApih4MDvTl8Q If you struggle with pull ups or pushups, I would recommend spending more time in the first phase (perhaps 8 weeks . xosRrcfGYXvG+ndzQUXl7VZfMB8vpEDqguGszDyWnrIxRl5V47Eda0xro2HPEY/E/hq/gjrHyH5o How to Prepare for the Murph Workout | Military.com To Check Out The Actual Site Official Plan, Click Here. 4YsyX4A";G8LU/4 -__SI[pmN5=LDP,^T1iw 5=U0q26,U%%S(*H$RGe/ !2`!gE:'8 0.000000 10.000000 thqtp9VW1k1rzj9dggSOe1KAXKxyPLcRM0P7yYSCG1ZK/aYEVqTiqY2bN6dvP+lfOjfA923qwBWZ PROCESS rSP0cOMzoZLu1uGf0GhHJEgeQlT61eRpTav2lxVQ81ecLry3KzQaW2qfWZZKxR3EMM3KK3iZVijl See more ideas about murph workout, the murph, workout. Good luck with your Murph Challenge Training Plan. Its not enough to simply embrace the suck. You need to understand and anticipate it. 0.000000 y1pv5fLol5dCO8dppGBSQlf38TItVUj415Hr+zgEvTTZrNFknqOMDbb7iivLH5h+VdPk82ie7AXW Continue to run 20 minutes once or twice per week, as time allows, but focus more on practicing for the actual Murph event. But, if you are competitive the competition is worldwide. Open Sans 10.000000 0.000000 There are also other creative ways that individuals have split up the workout, and some people even do Murph without pull ups, if they havent yet built up the requisite upper body strength. CMYK Some chalked up and strapped on weighted vests for the workout, which includes 100 pull-ups, 200 push-ups, and 300 air squats. C=55 M=60 Y=65 K=40 0.000000 25.000000 2020-04-30T08:50:58-07:00 9M/45tp/xhj/AOIjFUTiqldzGC1mmAqYkZwD34gnFVP09S/3/D/yJb/qrirvT1L/AH/D/wAiW/6q 50.000000 CMYK 0.000000 "I found with those ultramarathons it's not necessarily doing the 20 model and 25 mile runs that made the difference;it's doing 5-mile runs every day,"he explains. Lt Murphy was killed in action in Afghanistan in 2007, Well, The Murph Challenge Training Plan is a plan over a period before the Actual day to help you prepare for Challenge Day. CMYK As always we will have plenty of scaling options for Murph. C=50 M=0 Y=100 K=0 For the next two weeks, complete four work sets of each exercise with 60-90 seconds rest between them, 3-4 days per week. CMYK ZW9lHJc6dMyC7uy0CtEp58zxKCvHiv35Ak3sG/HDGYEylUug7030oEaXZgksRBHUmlT8A8Mm0IrF This mirrors the rep scheme of the CrossFit benchmark workout Cindy:20 rounds of5 pull-ups10 pushups (If you are new to Murph, be smart and shake out your arms after five reps, from the very beginning).15 squats, If pushups are a particular challenge for you to consider the following scheme20 rounds of5 pushups5 pull-ups5 pushups15 squats. 200 push-ups. wZY6UNaMVlNP19aV5D5W5ekxknaYh+P2JMur6b6MFkPJ1wILplVY/q6+mEkjjnlL/D8NHVBuPiYD Pushups / Pull ups on M/W/F, squats + running on T/Th/S. Kp7pPkjzJqy6c9jbCVdUkmis25ooZ7decgapHGi+PXCAS4uXWY4cXEfpq/io2/lPXLjSv0rFCpsv RWB_MurphWorkout QTXaNGyvQUZWTjRh9g14jocVSiT8sfPMV1H9W020kt7cvJEJdd1SnKUAcCOBLIoiHwvVfiPUbYq9 document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); document.getElementById( "ak_js_2" ).setAttribute( "value", ( new Date() ).getTime() ); murph crossfit workout Relevant Archive. The "Murph" Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 ("050818"), where the post said "This workout was one of Mike's favorites and he'd named it 'Body Armor.'. THE MURPH CHALLENGE View leaderboard > POST YOUR 2022 TIME! First Class Free! The 5-10-15 scheme is probably the most common pattern people succeed with. / But first, we need to talk about what Murph is, and what it is not. C=0 M=95 Y=20 K=0 FW4OCrUYbjY4CLDKEzGQkOYSvQ/Luk6A1vp+lwmG1CXEnEszHkzxVNWJ8MEYgDZsz55ZZcUjZTvJ Black lH+WzqGXRomVhVWEsxBB7j95j4UV/lTUfz/ucv5R/ls6hl0aJlYVVhLMQQe4/eY+FFf5U1H8/wC5 PROCESS 7izb/Smorq5CNzYcF3+0RTfArzy3/LVvqk6fpvyvbX1t8Nhd2ulWjejAwcTK0crugDtLuKfT8WFX 1OVWSUqEbnDEjyhBId3UFOIIPU4qm+m2dpqZgsNNtdL1JLlfrFpbLrOo3Jlu7a0R5l/fROqqrSJ8 VYLW2jaa4nkIVEjjUs7sx2AVRUnFUjX8xPIjResuvWLQ8Gk9VZ0KcEf02bkDSgfbFUy0/X9E1G4m XYq7FXYq7FXYq7FXYq7FXYq7FXYq7FXYq7FXYq7FXYq7FXYq7FXYq7FXYq7FXYq7FXYq7FXYq7FX +5vV5lWIQOgAeQcwxdqbUps25UDFUd5a/Kq+j1iU6vpltaadNFIs76fq2oFpZC0bCRoWWNeUhQl2 rLZK+maAlifq/rxLLcLLbp/u+OMCNo5Cq/YNVHiMVXfmfPJB5W1qSK+bTZBDZcL1RKTGfrZ/3ykz C=0 M=50 Y=100 K=0 NRPEbieaMtP7+9/4zD/kzHkmhE4q7FUHq+j6dq9ibLUIvWtmeOQpUj4onEiEEUP2lwSiDzbMWWWO ZHMbo0sdxG8QXlxpcEr0YDqu+Kpr5T12fy9eGO0udJWK8S1m+sXGp6jd/DNLGs6LFcqXqEVuLEru 1 hYO9PUv9/wAP/Ilv+quKpVdeUNLu79tRurLT579ipa6ksw0hKgKpLGSuwUAZExBb46nJGPCJER7r Let the progress be easy and trust the process. 65.000000 PROCESS Open Type WE'RE IN THIS TOGETHER #TAKETHECHALLENGE #MORETHANAWORKOUT WORLDWIDE LEADERBOARD 2022 results 0.000000 SPOT UQyUAFB9k4FeMfmFLoFp+Yd7eX0ukQsogW4a71LULaWjQKqtLaRq0EihS3Fh1+ySp3BVjM02gSrD False C=100 M=95 Y=5 K=0 From here on it will be referred to as 'Murph' in honor of the focused warrior and great . 0.000000 So, for example, he may have an athlete chip away at 100 pull-ups by doing sets of five followed by 30 seconds of rest. Method 2: 25 rounds of 4 pull ups, 8 push ups, and 12 air squats. YHl0PcA9sXH1GmGWtyK7k4t/zHMVuLVtA0trYkeoi24VmpT4i2/x9dzWlSAAMNuNLs+zfHO/e1J+ The Meaning of Murph | How to Train for Murph. HJrF9YzXMQNsuq6XLGj+sin90q8vQkSnH95yozfACFbFXqugarquoxTPqOkS6Q8bARxzSRSlwRWt 80.000000 KOyvAkjLF9Y9OQBJIYhIByrs3AA/LFUDD5J/K2GL0otH0iOKkg4LFbhSJgBICKfthQD7AYqrHyp+ Demonstrating Fiscal Responsibility. A 3-Week Workout Plan to Crush Murph - Breaking Muscle Anyone can participate in Murph. . up to 10/10. What the Science Says, 4 Benefits of the Half Murph Workout (Mini Murph), How to Train for Murph: the Quick and Dirty 2023 Murph Training Plan. CN7C2aVZXWaJmpC4jkZUDcmVWYVZRTfGurD87j4xC/UfLvWQeSvMU7aOsduCde5nTKugEnpmjVqf 7FXYq7FXYq7FXYq7FXYq7FXYq7FXYq7FXYq7FXYq7FXYq7FXYq7FXYq7FXYq7FXYq7FXYq7FXYq7 How the Murph Workout Became a Legendary Memorial Day Crossfit Challenge sMVd+b8emNJZtey2kTC4uBbtdXd9YsXNrCaRy2R6Nx4uHGynl+yaqsNnbSXt4fVfRBBdMr3Bt9X1 qM0TTAMCqt8D0Q9iq2TzF+Yttosl6ms6jczQ3ENu0MnlpxJydS8rmINCzR/GoXgeQ40PImuKss8t If that vest doesnt stay in a consistent location, its going to be incredibly uncomfortable, he says. pojCRhKIjResyni1Oh3G22BWQ6Hb6xb6ZDFrN5Ff6iK+vcwQ/V42324xl5SNqV+Lc77dAqqyf8dK 0.000000 OpenSans-Regular.ttf 0.000000 Columbus, Ohio, United States. This warmup will yield 55 squats and 55 push-ups to add to the Murph Workout (100 pull-ups, 200. 0.000000 How to Train for Murph | Murph Training Plan | Lunch Break Fitness 55.000000 ljHGlPs0Lkt9jFUYsX5rpLLym0yWP62PRFJE/wBGpU8/hbxpQb7fa32KoOP/AJXdcTW/rjRLKJJo Instead of fancy equipment it works on core strengths with little or no equipment. The most famous CrossFit WOD is a serious workout that demands a serious approach. Though there are multiple ways to do this workout, the calisthenics are generally done in as many sets as it takes. In Your Training:Don't approach your Murph prepor the workout itselfwith rushed or frantic energy. 7tLMBsCT1k8ATj4UV/lTUfz/ALnN+Uv5aKSG0eEEcagyzV+I0X/dnc7DHwor/Kmo/n/c3/yqP8tg Memorial Day 'Murph' workout honors those who paid the - WECT The gyms attract a lot of ex-military people and these are the core of people who partake in the Murph Challenge. kox8MdyY6vKBQlKvenP6T03/AJa4f+Ri/wBck47tLIOmWhBqDDGQR/qDFUTirTcuJ4kBqbEior8t fzVrkrPA0CTvdVkQvMZmk5UqX3479umKsl8t+VBok93O2q3+pyXe7fXpvUVCXeRjGihVXk0lOmyh Murph 2021 - Workout Leggings, Shirts, Sports Bra & More Here are some options. rqmmryRZBGWDGan7QIU0PjQ9VURa/mlqV0GRvK8ySMxiiibUNNb1ZKOpjXjOwr6qCL/WPscFKyLz CMYK Womp womp. 0.000000 0.000000 X1F/NMvq17x4+pb8enH0Gp/ydw012XLb3ysWWWAMRQkQMDT/AJG4rZXenqX+/wCH/kS3/VXFCUya PROCESS In the last week before the event, I tend to discontinue almost all training, or maybe complete a quarter Murph on Wednesday if I feel a desire to train. 100.000000 0.000000 In this case, it was the favorite workout of Lt. Michael Murphy, a Navy SEAL who was killed in Afghanistan on June 28, 2005. 20.000000 nkcfvSI+fJBNx4uaBQDSq1CqnpkqzaaJFvvOUAt/TuGM6kzMbiV0MXEhyyh1NRToV4mlMVXy63ax xVk/5b2fmKOe91Xy/oojl4G0mGsXWrxOwQO8fFb1ZeVWEYLKo41brir0fTZvNsui6g3mS2sra49N In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. zlQk2kPNYSU9H93ydo4JFLS8fUYhv2u3YKzbU/8Ajm3f/GGT/iJxVB+atPvNR8u39hZrG9zdRGJF But he recommends partitioning for many people,especially first-timers and newcomers to CrossFit. 1PiaMmRU/wB2GhYVG53VZlpH5o/l9rGoW+n6ZrttdXl0SLaFC1ZCF5kLUAEheo7YFZBJ/wAdKD/j 0.003100 0.000000 PROCESS To get through Murph in one piece, you need to make sure your training addresses endurance, not just strength and speed. 50.000000 /XuyEeePJCnyfHHfFR5cnhSaQxScTE9mBM6UXkQJkANRWvTbDxDbycT8nn/eGv7wH/dbfYhPJXn3 Dessert tackled a Murph every day, come rain or shine, until his challenge ended on February 20, 2021. N3klppN+bm7lbyYQ3qtxi/SYZZRMs7XAVeXHkRI3wnuRXYCmKB5O8lkjQHi/7DlVUsu9EkuNQW+v 39.999400 wX9DRciCQvqzVIFKn+898fCiv8qaj+f9zSflL+WkgJj0eFwDQ8ZZjQ0rTaT3x8KK/wAqaj+f9za/ 255 121 Murph Training Plan: PR Your Murph Time for a Good Cause Optionally, as time allows, you may also throw in sessions of Cindy or Half Chelsea here and there to build strength endurance. If you struggle with pull ups or pushups, I would recommend spending more time in the first phase (perhaps 8 weeks), leaving 4-5 weeks for the second phase. j+sppProYBJ6LTAuDHJ9YarAhSH9PgKeNTiq2Yfm2tvZC0bSWmW1pevdiVg10X6qsPp8UC7jc9x7 OperaBlack PROCESS 0.000000 PROCESS C=80 M=10 Y=45 K=0 C=0 M=0 Y=0 K=60 This warmup will yield 55 squats and 55 push-ups to add to the Murph Workout (100 pull-ups, 200 push-ups, 300 squats) below: This half-pyramid has you starting at one and building up to level 10 in 10 sets. 0.000000 SPOT If you don't have the time to sit . LCpqMVXDy1YB5rJJYRa3l2z6dpr+UJEt/UZHSATkxN/c78m+B6bszKRiqqktzJZsZ3tp47wwtKj+ Also, dont be shy if you need to modify the Murph Challenge in some way to suit your fitness level that is totally okay and wont change the sense of accomplishment youll feel. 25.000000 But its not the goal. C=85 M=50 Y=0 K=0 Version 1.10 CMYK It is now finalizing construction on the LT Michael P Murphy Navy SEAL Museum/Sea Cadet Training Facility, on Long Island. CMYK C=25 M=25 Y=40 K=0 OpenSans-Italic.ttf Yellow ghMRikVVIHjUAYq9xvYY4dHnhjFI47d0QEk0VUIG5qTgVGYqxvWPKKapqZ1Ia1f2iBEja2tpwkA9 If you plan on using a vest for Murph, start wearing it now. 100.000000 saved 5 Steps to Completing the Murph Workout | Muscle & Strength Magenta j8MES9fd8/2fNkX1Sf8A5bZvuh/6p5Jx3fVJ/wDltm+6H/qnirvqk/8Ay2zfdD/1TxVJ9Tl80Q6x 0.000000 0.000000 If you are working to prepare yourself to take on The Murph Challenge in honor of Operation Red Wings Memorial on June 28th, then STAY TUNED! Here are a few of his tips. Ive given this plan to a number of people and its not uncommon to report 30-40% increases in the number of reps an individual can do over 6-8 weeks. Similar to how a runner trains for a marathon, you should prepare for Murph by practicing the individual movements, gradually increasing the number of reps so that your body becomes accustomed to longer periods of time under tension. NrsmgWd9qUNn9daCO0RLUTQ23L1bhoqCSdkjB+PYE7nYbnFWMzfm3fQTW8EugL9Zljd3s01XTTcg CMYK 45.000000 +aMVd+kIP5Jv+RE3/NGKoLUNYsHs7yFWczCGXlGIpeQogrUce3NfvGNpMTVpNrnlpdUv5ryPXNZ0 As a Progressionite, you love to hate Murph. C=0 M=0 Y=0 K=40 Get the program here. FXYq7FXYq7FXYq7FXYq7FXYq7FXYq7FXYq//2Q== But if you assess the difficulty that youre going to be in at that most difficult point, then yeah, youll still be suffering, but youll have a much better experience because youre not surprised.. While this is not a bad way to train, in my experience its not a great way to train for endurance. fCiv8qaj+f8Ac7/lUH5cf9WWP/kZP/zXj4UV/lTUfz/ud/yqD8uP+rLH/wAjJ/8AmvHwor/Kmo/n PROCESS Switching up a routine on occasion can teach your body how to adapt to new demands it . OOwZ2uJbqCIUvP2pbOs6ezKKA0LfDXFXkJu9IkltXe50Ky0+1WW1nuF1fXPWgkeIJHH9Y4xcFdbW Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox. wMtw46b1NMVRT/mhJBNAt7pUUEJmkhvpxqVgVtjHLIhMivJG5pHGJG+H4Qd+hOKpp5X843euXZt7 0.000000 Most athletes need more than 40 minutes to complete Murph, and few show up prepared to work consistently for that amount of time. It is easily our biggest group workout of the year and probably the biggest group workout in Rochester, MN. yIm/5oxV36Qg/km/5ETf80YqtfVLSNeUnqotQKtDKBVjQDdO5NMVAtJdait9ctbyygvr2wFzBavF aFgHLKjNGDzVXMbBWIoaY0zjqsZyHGD6gryeRfMqaTZ6qbdDZXrRLCyyxlh9YYrEXQNyUMyEAkU2 Run 100 meters, three push-ups/squats . Access exclusive muscle-building workouts and weight loss diets with our. PROCESS "Murph" Memorial Day Workout 1 Trail Running/Walking If possible, wear a 20-lb. qiMOEZmUOnIyqW5CnpnY1GKptZeb/ONz9WL+TbmBLiUxMzXlo3pLReMsnFmBSpavAsaDYMTTFUz8 PROCESS 0.000000 C=75 M=0 Y=100 K=0 His other posthumous awards include the . 7+w99feUB5c8rat5huJbfTFiaWFPUdZZo4fhFSSPUZa0AqadMQLbtRqYYgDK9/K0R/gbzGdFuNZW 0.000000 kP5L+WJ7pbSTyZqumWzTxyNewau7xgCdWYqiu7fEG3+EEJ0ZSKhV6N+VflK08uaLdRwaXc6R9ZnV 45.000000 o5h8XpO4jWSla8VSrLX4hsqjLnynJFYRRWvki8mDcZZIn1ejqYpo0YczIau8UYdfioTXkQTUqsu/ Weve just got to be ready! 5.000000 ppbgyvKvoRtx5sjUKSU49RU8cKq2oXXmmBDFL5SmNurNbCRbvzA8p9QRyykNDHK3H1IF4OdwoUUA And also to educate and inform others about the Military. 60.000000 0.000000 /Kmo/n/cv/5VB+XH/Vlj/wCRk/8AzXj4UV/lTUfz/uU5fyn/ACxhXlLpMMa+LzTKPxkx8KK/ypqP D/jDN/xKLFVS7tLW8tZrS7iSe1uI2iuIJAGR43BV0ZTsQwNCMVSSL8vfI0UMkMeg2KxTR+jIggjo jKOfNgCR1XavLFUFYfmL5n1BeVj5Se6USRo8kGpWMqIshIZ3KOSOFDUAHFURY+dfPEskEd75EvLY The Murph Challenge LEADERBOARD HOST REGISTRATION OFFICIAL HOSTS THE WORKOUT ABOUT Shop Sorry, your browser doesn't support embedded videos. CMYK I have a five-minute mile. bL+7WJk+D4t9lqVZZofnHVtMt0triCbVLmWR/Ue61PTjInwzNEBw9FOLpHCV2rSQE7hqqs30DUdV If you have a question / comment, please reach out to us at info@lunchbreakfitness.com. Completing The Murph Challenge Training Plan is the official way to prepare for The Murph Challenge. Adobe PDF library 15.00 CMYK oZLiQlDo7aunwxWzEMQG9AsAQtQanfopxVglzbWUMFHMNlay26wXnPyddpH6ipwRC9WIQK/FVX7Y /Users/jennycultivate/Dropbox/Cultivate Creative's shared workspace/Team RWB/Brand Assets/Logos/Team RWB Logo Without Tag - Horizontal/TeamRWB-Logo_HOR-REV.png This is part of the value of a difficult WOD. C=0 M=0 Y=0 K=20 CMYK 95.000000 zD4alats1KHenQ0VZFJew33l9r2EOsN1aGaISKUfjJHyXkjUZTQ7g7jFWGebtY84abrtzcW9/eLp uuid:7e11820f-0ff3-764d-8c50-bf710f8d8f3c OpenSans-Bold.ttf W1NNiYSULrKFjLiqDi3xCjeGBXpuKsV8z3fm4ah6OhXmnwIBEGW7cc+Tcww4gVFeUdN/41qmZXs5 2020-04-30T08:51-07:00 AJx9WVZdI1SFpVEZX0dRuXk4w/HGP70vwSlOP2f2SOgxVMdG078lLX9FW2natD6ljcJ+j0XVJ6tO Adobe Illustrator sLRrd7G6sIecxaVJF9K7jb4xFSsjNTieI32YqhoW8y+p+kJJNaeGSSRF9bVdK4RB2ilVOSpLVhGr /c7/AJVB+XH/AFZY/wDkZP8A814+FFf5U1H8/wC53/KoPy4/6ssf/Iyf/mvHwor/ACpqP5/3O/5V See below: You should warm up well with this workout. lc3Vzd2KSqJdPntBMzQMEJldXXi3qmtB1wCVkhsljIiJfzk29PUv9/w/8iW/6q4Wt3p6l/v+H/kS rIHA4BUFs3KprkAdnOy6bIdRxAem4m/6okP0slvPPnk8655bntb0C2tr1bnVpHSbkHWxht1dBx+x PJF0LiSeT0xFqRMgK+mimkblFHBmJrsKHxxMfJMc1R4RlFV/N9712B5JII3kjMUjqGeIkEqSKlSR saZlB0RFFR0z/jm2n/GGP/iIxQicVQ2p/wDHNu/+MMn/ABE4qicVdirsVdirx38wYb0anYTQRX9F GopvxJ35HCr1Xyp5L/LfUbeObS5XvJNMuWFyYr68lVbmiiWKRpJOUqfAFKvUEChFNsVZN5d8keXf The REAL science on DOMS, Is it OK to Miss a Workout? BpaHk5oPs9wVVeTybBNfi6k8i3EMk620FxcR6oVKpZhoInb035sEhUEUFXDUYVxVSHlN9S05LRPJ Super secret Murph training plan link. Cta8a7nkGChZpqeZpNYstB1O91K206a4u4pNTm1PSmlKGIKE9FbejqZEZR+0GDVA2xSzDyT5d0q2 Check out this video! 0.000000 Share; Tweet; 0. . When you start racking up significant training hours in the gym, workout routines can seem to become repetitive and boring. Pole, who was Killed in Action in Iraq. The original idea was to improve cardiovascular fitness along with other areas to improve battle fitness for marines. 5/3Nn8pfy0Csx0eEKleberNQU61/ebUx8KK/ypqP5/3Oj/KX8tJBWPR4XG26yzEbgEdJPAg4+FFf If you plan to wear a weighted vest, a tight fit is crucial. CMYK C=0 M=75 Y=100 K=0 GO9snrjIx/dbxPzsHyUE/LGHXb3lpHncTfVYbeKe3jDyAmKFI3k+G4U8JWQtUbVJFTTEYweRZntH Murph 2021 Challenge Workout Program Fitness Patriotic Gift T-Shirt 328ks6Myi3UwRLcTKgSFiOAILCtS3FA1ApIOKoY3EUcpuf0h54kiKhCoicgD03BoAteQNDsOtOu+
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