KORE Wellness Murph Training - Week of event, Day 1

Training Week 13, Day 1 Circuit style 45 seconds on 15 seconds off Pull ups / Inverted rows Push ups Squats Rest Do 4 rounds Record your reps so you can compare as your training continues [Recap] On November 8th we will be hosting a challenge WOD at KORE Wellness.  We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance.  The workout we chose for this challenge is the "Murph" Crossfit WOD.  For those unfamiliar with this particular workout, it consists of the following:

  • Run 1 mile
  • 100 Pull ups
  • 200 Push ups
  • 300 Squats
  • Run 1 mile
Our rules for this challenge are as follows:
  1. You must start with a mile and finish with a mile, the reps of pull ups, push-ups, and squats can be broken down in any format of your choosing.
  2. No kipping, strict pull-ups only.
  3. If you cannot do pull-ups, you can modify to inverted rows otherwise called Australian pull-ups.
  4. Push-ups are done, chest to a yoga block at it's lowest setting.
  5. Squats are done to a depth of a Dynamax ball or a yoga block at it's highest setting.
  6. Obviously this is a high number of reps and perfect technique will challenging, but every attempt at proper technique should be made for all reps (We will no count poor and unsafe technique in our gym).
  7. You must have done at least some training before attempting this challenge.

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