Murph 2023 Training Group

An eight-week training plan aimed at helping athletes of ALL fitness levels achieve their best Murph time. (Signup Below. No Membership Necessary.)

CLASS SCHEDULE

Classes Meet 2X's Per Week

April 2nd - May 27th - (Pick TWO of the class times below)

Wednesday 6am OR 6pm
Friday 4pm
Sunday at 8am

We will end with a full Murph - (Pick ONE of the times below)

Friday, May 26th - 4pm
OR Saturday, May 27th - 8am

What is Murph?

Murph is a Hero workout that consists of:

For Time

1 mile run to start workout
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile run to end workout

What is Partitioned Murph?

For Time

1 mile run/walk to start workout
100 Pull-Ups = 20 sets x 5 reps (can be assisted Pull-Ups)
200 Push-Ups = 20 sets x 10 reps (can be from knees)
300 Air Squats = 20 sets x 15 reps (can be box squats)
1 mile run/walk to end workout

Percentage of proceeds will benefit wounded warriors Project

2023 Murph Training Group

You will earn a sense of pride and accomplishment knowing you gave your all while honoring a fallen hero.

Signup here

Michael Patrick Murphy

(May 7, 1976 – June 28, 2005) was a United States Navy SEAL officer who was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan.

4750 Mid Rivers Mall Drive. Cottleville, MO 63376

636-395-3425

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