Murph Prep #1
4 ROUNDS
400m Run
2 Rounds of “Cindy”
*1 Round of “Cindy” = 5 Pull Ups, 10 Push Ups, 15 Squats
General Warm Up
3-5min of Cardio, followed by…
3 ROUNDS
10 Lunges (5 per leg)
5-10 Strict Pull Ups or Bodyweight Rows
25 Jumping Jacks or 50 Freestyle Jump Rope
Specific Warm Up
Start by doing 2 Rounds of “Cindy,” to make sure your movements are safe and doable. Modify if necessary. Then, get in your Hinshaw Warm Up!
10-20 steps/yards of each movement:
Over the Hurdle Sideways
Over the Hurdle Forwards
Knee to Chest
Figure 4
Lunge and Reach
Lunge and Twist
Tin Soldier
High Knees
Butt Kickers
Straight Leg Bounce
Side Shuffles (with and without arms)
Workout of the Day
Murph Prep #1
4 ROUNDS
400m Run
2 Rounds of “Cindy”
Workout Notes
The annual workout “Murph” is coming up! If you don’t know about the workout Murph and its incredible story, check it out here. We will be working on at least one workout a week from now until Memorial Day so be ready for the intensity to ramp up with many combinations of running, pull ups, push ups, and squats!
Today’s workout has rounds within rounds. When working on (or performing) “Murph,” we often use a rep scheme that we call “Cindy,” which is named after another benchmark workout in the CrossFit world. One round of “Cindy” means you will do 5 Pull Ups, 10 Push Ups, and 15 Squats. So one round of our workout today will actually look like:
400m Run
5 Pull Ups
10 Push Ups
15 Squats
5 Pull Ups
10 Push Ups
15 Squats
That is ONE Round, and the workout is FOUR Rounds. So it will be run, Cindy, Cindy, run, Cindy, Cindy, run, Cindy, Cindy, run, Cindy, Cindy. Oof!
Run Modifications
This run should be ~2min or less. If you can’t run 400m in less than 2min, shorten the distance! If you aren’t sure how far you are running or you are running in place for this workout, just run for 2min. Use our Cardio Resources page for more equivalents and options!
Pull Up Modifications
This workout is meant to be done with Kipping Pull Ups. If you don’t have those in your arsenal, go for Bodyweight Rows or Bent Over Rows instead.
Push Up Modifications
Make no mistake! The HARDEST part about Cindy OR Murph is the Push Ups! This will be miserable! First modification would be to drop the reps down to 5 per Cindy instead of 10. This is also a great time to bust out those knee push ups! Knee push ups are still push ups!
Squat Modifications
These are meant to be air squats. Just perform them as deep as YOU can safely do them. If you are having trouble with the rep scheme, bring the reps down to what is manageable for you!
Optional Accessory Work
None!
Cool Down
1-2min of Chest Stretches on Each Side
1-2min of Triceps Stretch on Each Side
Spend time Foam Rolling or doing Calf Stretches
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