MURPH TOMORROW!
Lots of way to scale this one so here is a run down of what you guys can do...
REMEMBER you can mix and match any of these with the end goal of AT LEAST getting into the final run at the end of the WOD before the cutoff... We don't want anyone still on the rig at the 40 minute mark...
We will run a heat at 9:00AM sharp and a staggered second heat at 9:20AM so make sure to get in AT LEAST 20 minutes before the heat you want and get the warm up in ON YOUR OWN...
OK.....
MURPH SCALE OPTIONS:
Scale the run ONLY IF you can't complete it in UNDER 10 MINUTES...
- Scale to 1200 or 800m at the very least
The middle of the workout is where the majority of your scaling needs to take place...
- 80 Pull Ups, 160 Push Ups & 240 Air Squats
OR
- 60 Pull Ups, 120 Push Ups & 180 Air Squats
We already have bands set up for those of you who need assistance and you also have the option of making this a PARTNER WOD... If you do partners we ask you to do the Rx'd WOD (1600m run, 100/200/300, 1600m run)
For those whose pull up strength still needs improvement you can do JUMPING PULL UPS on the hangin rings if you need to and push ups can be dropped to knees, if needed...
We will also have the Yoke set up for jumping pull ups on that if you guys need it...
ONE MORE THING...
The middle section can be broken up however you like...
This is our suggestion:
- Do 10 rounds of 10/20/30 reps
OR
- Do 20 rounds of 5/10/15 reps
Mix and match these scales anyway you like, but push yourself hard, remember all the people we are performing this WOD for and as always... HAVE FUN!!
"Forging Elite Fitness In Midtown Omaha"
4 comments:
What a great day! I finished the first 800 m in the final 1600 m run with reps scaled to 80/160/240 at about 40:15. Did probably 1/2 the push-up reps on my knees. Can't wait for next year ;)
This was my third year for doing Murph...different every time...totally thankful.
40:19 option 1
Subbed 2000m row for 1600m run.
Broke up middle part: 10 rds of 10/20/30; got back to row for 500m before time was called.
1200m, 80/160/240 no band for all 80! and my first tears!, knees for pushups, finished these with 15 sec left, so didn't get to go on last run. Great job by everyone!
Post a Comment