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Friday 12.21.12

21
Dec

Friday 12.21.12

Hero Workout:
“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
Last done: 5.25.12
Notes (there’s a lot of them so read carefully):
 
The wait is over. Murph it is. Be ready to leave it out there and hit this workout hard.
 
As stated earlier in the week you will be responsible for coming in early (15min at least) and warming yourself up. You will also be responsible for setting up your station and having poker chips or a counter ready. Workout will start no later then 5 after. 
 
Running: Due to the recent snow storm icy conditions may exist on the run. This is your warning. BE CAREFUL!  
 
The 100/200/300 is meant to be partitioned, example:
 
20 Rounds of
 
5 Pull-ups
10 Push-ups
15 Squats
 
or….
 
10 Rounds of
 
10 Pull-up
20 Push-up
30 Squat
 
However you decide to partition you will still do the mile run before and after the 100/200/300. 
 
Modifying: If you are new to the program, have never done this workout before, don’t think you will make it under an hour or think you will be completely overwhelmed by the volume of this workout please modify as needed.
 
When I (Coach Orion) first did this workout 4 years ago it took me well over an hour to complete. Just an FYI.
 
Modified “Murph”
 
800m Run
 
50 Pull-ups
100 Push-ups
150 Squat
 
800m Run
 
ENJOY!
 

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