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#Murphprep Reel by @_anthony_diaz - "You're a f*cking psychopath"- Garrett My neighbor finally worked up the courage to join me for a workout. He showed up, put in the work, and crushed
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@_anthony_diaz
“You’re a f*cking psychopath”- Garrett My neighbor finally worked up the courage to join me for a workout. He showed up, put in the work, and crushed it. Always respect someone willing to step into the unknown. 😎 MURPH Prep 10-12-14-16-18-20 Pull ups 100m run 10-15-20-25-30-35 Hand release push ups 100m run 10-20-30-40-50-60 Alt lunges (each leg is a rep) 100m run Format of workout: 10/100/10/100/10/100 12/100/15/100/20/100 14/100/20/100/30/100…20/100/35/100/60/100 *want the sauce throw on a vest* Garrett did a scaled version of: 5-6-7-8-9-10 Pull ups 100m run 10-12-14-16-18-20 Hand release push up 100m run 10-16-22-28-34-40 Alt lunges 100m run It’s a long one, make sure to fuel and hydrate properly. *Hand release push ups were the worst part* Goal time try to finish under 50 Great time under great time under 40mins You can sub pull ups for inverted/trx/ring rows or sandbag/barbell/DB bent over rows. You can sub lunges for air squats if you want. You can sub run for: 125/100m row or ski, 250/200m bike erg, 8/6 cals airbike #murph #wod #herowod #dothework #pullups #pushups #squats #run #crossfit #altrarunning #goruck #garagegym #getoutside #workout #workoutoftheday #murphprep #roka
#Murphprep Reel by @_anthony_diaz - Murph Prep. Volume. Pacing, Grit. Every 2:00 (or 3:00 if you need more recovery): 100m run 5 Pull ups 10 Push ups Max air squats in remaining time *
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@_anthony_diaz
Murph Prep. Volume. Pacing, Grit. Every 2:00 (or 3:00 if you need more recovery): 100m run 5 Pull ups 10 Push ups Max air squats in remaining time *Repeat the sequence until you complete a total of 300 air squats.* -if you have a vest, throw it on. Finish with: 1 Mile Run (or whatever distance challenges you mentally) This final effort is about mental dexterity and simulating the kind of headspace you’ll face in the closing stretch of Murph. Choose discomfort, not convenience. Goal time try to finish under 50 mins Great time under 40 mins Quick heads up: The 2:00 window is aggressive and may not be sustainable for everyone. If that pace doesn’t suit your current fitness level, opt for the 3:00 interval to keep the workout effective and manageable. Adjust as needed, but stay consistent with your effort. Don’t come out blazing in the first couple rounds, you’ll pay for it later. But don’t sandbag the workout either. If you’ve got a solid engine and you’re knocking out 50+ air squats early, skip the 3:00 intervals and start every 2:00 instead. Adjust if needed, but keep the intent sharp. If you’re hitting this in the heat or humidity, hydrate early, fuel smart, and bring something salty. This one will drain you if you’re not ready. Don’t wing it. Can sub run for: 125/100m row or ski, 250/200m bike erg, 8/6 cals airbike (Men/women) Sub mile run for: 2000/1600m row or ski, 4000/3200m bike erg, 128/96 cals airbike Can sub pull ups for: You can sub pull ups for inverted/trx/ring rows or sandbag/ barbell/DB bent over rows #murph #wod #herowod #dothework #pullups #pushups #squats #run #crossfit #goruck #garagegym #getoutside #workout #workoutoftheday #murphprep #roka #anthonydiaz #fitness #fitnessmotivation
#Murphprep Reel by @meltprogramming (verified account) - Murph is quickly approaching. Here's a good one to prep for it 👇🏼 EMOM x 30 1) 10 Pull Up 2) 20 Push Up 3) 30 Air Squat 4) 200m Run 5) :50 Plank Ho
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@meltprogramming
Murph is quickly approaching. Here’s a good one to prep for it 👇🏼 EMOM x 30 1) 10 Pull Up 2) 20 Push Up 3) 30 Air Squat 4) 200m Run 5) :50 Plank Hold *Wear a weight vest (20/14 lb) if you got it Scaled - EMOM x 30 1) 6-8 Pull Up (banded/jumping/kipping) 2) 12-18 Push Up (from knees or strict) 3) 20-26 Air Squat 4) 100m Run 5) :30 Plank Hold Murph prep WODs every Tuesday and Saturday on the program leading up to Murph on 5/26 🤙🏼
#Murphprep Reel by @_anthony_diaz - Nothing like building something from scratch that hurts in all the right ways. No blueprint. no copy. Just you vs what you made. Murph prep 1 mile r
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@_anthony_diaz
Nothing like building something from scratch that hurts in all the right ways. No blueprint. no copy. Just you vs what you made. Murph prep 1 mile run 50 push ups 75 air squats 25 bent over rows 50 hand release push ups 75 air squat jumps 1 mile run Goal time try to finish under 50 mins Great time under 30 mins *if you have a vest, throw it on* Can sub run for: 2000/1600m row or ski, 4000/3200m bike erg, 128/96 cals airbike Can sub bent over rows for pull ups, inverted, ring, trx rows, jumping pull ups #murph #wod #herowod #dothework #pullups #pushups #squats #run #crossfit #goruck #garagegym #getoutside #workout #workoutoftheday #murphprep #anthonydiaz #fitness #fitnessmotivation
#Murphprep Reel by @winnesworld (verified account) - ⚡️2 Rounds⚡️ Can you finish under 40 minutes? 1 round in vest. 1 round without. One of the hardest yet. That 3 minute rest and taking the vest off c
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@winnesworld
⚡️2 Rounds⚡️ Can you finish under 40 minutes? 1 round in vest. 1 round without. One of the hardest yet. That 3 minute rest and taking the vest off comes in clutch to get through the second round. Workout details ⬇️ 2 rounds: 800m run buy in Then 10,9,8…1: Burpees, pushups, squats (meaning perform 10 reps of each movement, then 9, then 8 etc all the way down to 1) 800m cash out 3 minute rest. Then complete second round without a vest. If you don’t have a weight vest, just run it slick for both rounds ⛽️ @xendurance Save, share, tag, and drop your times! • • • • #workoutoftheweek #workoutoftheday #weightvestworkout #murphprep #burpees #bodyweightworkout #herowod
#Murphprep Reel by @crosscouplefit (verified account) - THE WORKOUT OF THE DAY MURPH PREP.: 6 Rounds E5MO5M 400 m. run 10 pull-ups 15 push-ups 20 Air squats Rest in remaining time Weight: ♀️ 7 kg. vest
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@crosscouplefit
THE WORKOUT OF THE DAY MURPH PREP.: 6 Rounds E5MO5M 400 m. run 10 pull-ups 15 push-ups 20 Air squats Rest in remaining time Weight: ♀️ 7 kg. vest ♂️ 9 kg. vest Scaled: no vest and stop at 4 minute mark for minimum 1 min rest as needed. #crossfit #murphprep #murph #workout #wod #pullups #pushup #airsquats #run
#Murphprep Reel by @_anthony_diaz - In one month, it's just you, the miles, and the reps. No hiding bad lungs. No saving tired legs. Prepare now or pay later. MURPH PREP 4 Rounds 400
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@_anthony_diaz
In one month, it’s just you, the miles, and the reps. No hiding bad lungs. No saving tired legs. Prepare now or pay later. MURPH PREP 4 Rounds 400m run 10 pull ups 20 push ups 400m run 30 air squats Goal time try to finish under 40 mins Great time under 30 mins Fire breather under 25 mins *throw on a vest if you have it* Me: 25:39 with 20lb vest * Can sub run for: 500/400m row or ski, 1000/800m bike erg, 32/24 cals airbike Can sub pull ups for banded pull ups, inverted, rings, trx, bent over rows #murph #wod #herowod #dothework #pullups #pushups #squats #run #crossfit #altrarunning #goruck #garagegym #getoutside #workout #workoutoftheday #murphprep
#Murphprep Reel by @meltprogramming (verified account) - Murph is coming. You gonna be ready? Or are you gonna miserably suffer like every other year? Every Tuesday, I'm dropping optional Murph Prep WODs (l
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ME
@meltprogramming
Murph is coming. You gonna be ready? Or are you gonna miserably suffer like every other year? Every Tuesday, I’m dropping optional Murph Prep WODs (like this one) to help build your engine and prep your body for the volume. Saturdays inside the MetCon Program are full Murph Prep days - longer, grittier workouts designed to get you ready for Murph. We’ve got 7 weeks until Memorial Day Murph. Let’s PR this year 🫡 🇺🇸 24 Minute EMOM 1) 12/9 Cals - Air Bike (or machine of choice/burpees) 2 & 3) 2 Rounds of Cindy 4) Rest *Cindy is 5 pull ups, 10 push ups, 15 air squats. #MurphPrep #MeltProgramming #NoOneIsComingToSaveYou #FunctionalFitness #EMOM #TrainForMurp
#Murphprep Reel by @haleijo.arroyo (verified account) - I still plan on doing Murph unpartitioned just like I always have- excited to do it this year with an organic weight vest tho🤪 (still debating on rin
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@haleijo.arroyo
I still plan on doing Murph unpartitioned just like I always have- excited to do it this year with an organic weight vest tho🤪 (still debating on ring rows or banded pull-ups) #pregnant#pregnantworkout#healthypregnancy#murph#murphprep#heroworkout#26weekspregnant#secondtrimester#boymom#pregnantcrossfit#crossfit
#Murphprep Reel by @mikesfitnessfun (verified account) - I'm so excited to do 100 pull ups, 200 push ups, 300 air squats and run two miles. #crossfit #crossfitopen2024 #crossfitquarterfinals #wod #wodlife
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MI
@mikesfitnessfun
I’m so excited to do 100 pull ups, 200 push ups, 300 air squats and run two miles. #crossfit #crossfitopen2024 #crossfitquarterfinals #wod #wodlife #crossfitmemes #crossfithumour #crossfitter #crossfitcanada #crossfitbrasil #crossfitcommunity #crossfitaddict #workoutoftheday #crossfitgames #crossfittraining #murph #murphtraining #murph2024 #murphprep #soexcited #kevinhart
#Murphprep Reel by @mystorytillnow (verified account) - Dusting off the weight vest for Murph and frontline ocr ? Are you going to do Murph this year ??😎👀#fitness #fitnessmotivation #ocr #gymmotivation #
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@mystorytillnow
Dusting off the weight vest for Murph and frontline ocr ? Are you going to do Murph this year ??😎👀#fitness #fitnessmotivation #ocr #gymmotivation #hybridathlete #murphchallenge #murphprep #pullups
#Murphprep Reel by @kate.crossfit - Sunday morning in Alabama. Run ✅ Murph prep ✅ 3-night hike ✅ And the weather? Torrential rain, thunder, lightning. Nature said: "Let's make it spicy."
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@kate.crossfit
Sunday morning in Alabama. Run ✅ Murph prep ✅ 3-night hike ✅ And the weather? Torrential rain, thunder, lightning. Nature said: “Let’s make it spicy.” ⚡🌧️ Are you built for this? CrossFitter. Spartan. Wild soul. Let’s go. 💥💪 #MurphPrep #CrossFitInTheRain #SpartanMindset #HardThingsBuildStrongPeople #AlabamaStorms #NoExcuses #TrainWild #FitnessAdventure #RainOrShine #BeUnbreakable

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