Recipes & Workouts

WOW: Memorial Day The Murph 2021

This week, in honor of Memorial Day, and all who have served, your challenge is to complete The Murph.
(if you'd like to know more go here:

It is because of the sacrifice made past, present and future that we have the opportunity and freedoms we have.

Traditionally The Murph looks like:
  • 1 mile run
  • 100 pull ups
  • 200 pull ups
  • 300 squats
  • 1 mile run

Here are some suggested modifications:
  • 1 mile walk, jog, or bike
  • Divide the pull ups into rounds OR sub for inverted rows (there are great examples of using a dining room table on Youtube) TRX pull ups, or assisted pull ups.
  • Elevate the push-ups with hands on a chair, table etc and break up into rounds.
  • Break the squats up!
  • 1 mile walk, jog or bike

Your workout challenge this week is to just complete it throughout the week!
Make sure you join us in the Strong Mama's and Macros community and share when done!
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