Farm Strong – 53121

Warmup
3 Rounds
200m Jog
30s Bottom of the squat
30s Bottom of the luge each leg
30s Calf stretch (anyway to stretch both calves)
30s Seated hamstring stretch
5 Air squat
5 Sit-up
5 Push-up
5 Ring row OR bent over dumbbell row

Workout
Farm Strong Murph
Run 1 mile with sandbag
100 Bent over sandbag row
200 Push-up
300 Air squat
Run 1 mile with sandbag

Scale
See any of the other scale options at the bottom of the page for Murph today!
OR
Perform 1/2 murph
Run 800m
50 Pull-up
100 Push-up
150 Air squat
Run 800m

Substitutions
Push – up – Dumbbell bench press
Air squat – Squat to a 20″ box

Cool Down
2 min doorway stretch
2 min seated hamstring stretch

Half Murph
For time:
Run, 800 m
50 Pull-ups
100 Push-ups
150 Air Squats
Run, 800 m

Dumbbell Murph
For time:
Run, 1 mi
100 Dumbbell Bent Over Rows, pick load
200 Push-ups
300 Air Squats
Run, 1 mi

Bodyweight Only Murph
For time:
Run, 1 mi
100 Sit-ups
200 Push-ups
300 Air Squats
Run, 1 mi

Video Library

 

Bodyweight Movements

WALKING KNEE HUG

 

Weightlifting

BARBELL DEADLIFT

 

Stretching

BANDED PASS THROUGH

 

Foam Rolling

HAMSTRING FOAM ROLL

Workout log

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Strength training
Exercise
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Weight (lbs)
 
WOD
Workout Name
Time
Total Reps
 
Accessories
Exercise
Sets/Reps
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How did I feel?

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Leslie Ager
Leslie Ager
4 years ago

Warm up! Done.

Workout: Murph: 42:55. Just body weight, i don’t have a weight vest-goal for next year!
1-mile run: 7:48
20 rounds of 5 pull-ups (kipping), 10 push-ups, 15 squats. 8:00- 35:00
1-mile run: 7:40

I really wanted to break 40:00, but push-ups and i don’t have a loving relationship! ????
Thank you!

Leslie Ager
Leslie Ager
4 years ago

My Mom (70yrs old!) did Murph also.
???? 43:00 First time ever! ????
Scaled to: 1-mile bike, 20 rounds of moderate angle ring-rows, push-ups on the wall, air squats, 1-mile bike!
She looked at what Murph is, and just goes “SHIT!!!”. She does NOT swear! ????

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