Ending July like a BOSS!
Hey there two people still reading the Blogs! I hope you’re having the best summer possible and I am in AWE that it’s the end of July! Time flies when you’re in a pandemic lockdown, damn.
Today, in this glorious weather, we’re coming out swinging with a retest of our “Partial Murph”, so find your mile course and let’s get down to business. If you are recovering from an injury and cannot run the required 2 miles, then options are:
– Scale the run accordingly (Don’t make it ‘easy’, make it doable)
– Run a shorter distance
– Walk the full distance
– Combo run/walk full distance
– Substitute a different form of Cardio
– Row (if you have a rower 6,000M is a nautical mile)
– Bike (biking has a 3:1 ratio for running, so 2 x 3mile bike rides)
For the “Between run movements” we’ll stick with the basics: 200 Push-ups and 300 Air Squats. Be sure and scale accordingly so you can get these all done!
For your mobility:
30-60 Seconds Each:
R/L World’s Greatest Stretch
R/L Floor shoulder stretch
3x Rag doll
You DEFINITELY got this, so let’s get to work!
“Partial Murph”
1 mile Run
200 push-ups
300 squats
1 mile Run
Still here! Still recovering from an injury, though, so I’ve been pretty quiet. Thanks for keeping this going!
I’m still reading the blog. Thank you for writing it!
Yea, I mean I never actually do the workouts (mostly kidding), but I still read the blog. Thanks everyone!!
Love the blog – have been doing these workouts in the house for the past few months – thanks! Crossfiit noob!
Also still here! I’ve been doing the workouts and mixing in my own combo of stuff that I’m making up as I go. Honestly, it’s been the most consistent I’ve been with working out in years.
Skipping this one but continuing to check daily – thanks for putting out great workouts!
Still here as well! I did a scaled down version of this one on Sunday as I was reminded, I hate the heat (can’t wait for fall). 1 mile run, 100 push-ups, 150 squats, 1 mile run