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2 replies, 2 voices Last updated by  Bram Connolly 2 years, 6 months ago
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  • #20498

    Bram Connolly
    Keymaster
    @bram

    Today I posted a workout on Instagram – Mini Murph

    1 km run
    50 Chin ups (over grasp)
    50 Push ups
    50 Air squats
    1 km run

    completed in 19:08

    #20575

    Chris Booth
    Participant
    @CharlieGolf

    This looks like an achievable – yet still painful Murf version. My normal Murpf has me looking like a drunkard at the gym with little control over his shoestring arms. I might actually be able to get through this one.

    As an aside – any tips for pacing Murph out? I always seem to gas out.

    #20579

    Bram Connolly
    Keymaster
    @bram

    Chris, pacing is the key to MURPH – event the big strong athletes break it up into sets. Jog the first mile, real the chins into 3s and 2s, such ups into 5s, squats into 10s and just grind away at it – then go hard for the last mile

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