The Hyrox Murph

Treenit soveltuvat kaikille kuntotasosta riippumatta. Alla näet harjoituksen ja tunnilla valmentaja opastaa sinulle liikkeisiin variaatiot.

A self-guided warm-up is recommended before the workout.

Warmup 5 MINS

20s High Knee Run
10x Air Squat
20s Lateral Pogo Jumps
8x Burpee

 The Murph  

For time, time Cap 60:00min

Partner WOD:
You Go I Go
1,6km Run together
5x DB Goblet Squat rx 17,5kg / 12,5kg
10x Burpee
15x Alt. Reverse Lunge
20 rounds, split rounds and reps as you prefer
1,6km Run together

S1: 1,2km Run, reduce weight in goblet squat
S2: 800m walk, go body weight

Single WOD:

1,6km Run
100x Wall Balls 6kg/9kg
200m Burpee Broad Jumps
300m Walking Lunges
1,6km Run
Complete the workout wearing a weigh vest rx 6kg / 9kg
-> The athlete must have their own vest

S1:
1,2km Run
100x Wall Balls 4kg/6kg
200m Burpee Broad Jumps
300m Walking Lunges
1,2km Run

S2:
800m Walk
100x DB Goblet Squat rx 17,5kg / 12,5kg
200x Handrelease Push Up
300x Alt. Reverse Lunge
800m Walk

Scale: you may scale reps if needed