Getting Ready for Murph

We're excited for Murph tomorrow! It's not too late to register at if you want to donate to the The Murph Challenge scholarship fund and cadet training facility.

Some Pre-Workout tips for Murph:

  1. Take care of your hands - If they get rough, file them down using a pumice stone, callus shaver or pedi-egg, for tough guys and gals, use a dremel or fine grain sandpaper (really, both work great), moisturize regularly with lotion or Vaseline petroleum jelly

  2. Make a strategy - Take it easy on the first run. Capacity: > 19 rounds of Cindy? Consider breaking up the pull-ups/push-ups/squats into 10-20-30. 13-18 rounds of Cindy? Break up into 20 rounds: 5 pull-ups -10 push-ups -15 squats or 25 rounds: 4-8-12 depending on how crowded it is. < 12 rounds of Cindy or when push-ups begin to be a real struggle? The coach will go over scaling options or consider 5 pull-ups, 5 push-ups, 15 squats, 5 push-ups.

Some Post-Workout tips for Murph:

  1. Heal your hands - There are several recommended methods for speeding recovery time. These methods include: soaking the hand in warm water and Epsom salts for 10 minutes (1-2 times per day), vitamin E oil, pressing and holding wet tea bags on the affected area and Dermabond skin sealant.

  2. Recover your pecs - Check out this mobility video

See you Monday 5/27!

Class times:

8:30AM - 9:30AM - 10:30AM - Grill-out to follow - bring a dish or drinks to share

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Marcus LowtherComment