1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run

*Partition reps however you like. Wear a 20# weight vest.

Jeremey: 39:58 Rx (9 min PR!)
Charlotte: 53:09 (No vest)

Hell yeah! Solid PR on an awesome workout. I stuck with the Cindy strategy and just focused on moving the entire time. The first mile was roughly 7:10. I broke the push-ups up from the start at 5/5. I was done with 13 rounds at 22:00. Switched to 4/3/3 on the push-ups around round 11-12. Rested maybe 5 seconds between sets. Overall, I felt a lot better than I did last year – taxed but still able to move. I was out the door in roughly 31:30 meaning the last mile was about 8:25.


Memorial Day Murph


Run to Carrabba’s
10 U.S.A Jumping Jacks
10 Push Ups
10 Squats
Run back to CFU
15 Passthroughs
10 Pull Ups


Murph (w/ 20# weight vest)

1 mile run

100 pull-ups
200 push-ups
300 squats

1 mile run

Jeremey: 49:55

This was my first attempt with a 20# weight vest so realistically I would’ve been happy with anything under an hour. Still, I was shooting for sub-45 (ideally sub-40) based off my recent Cindy performance.

I was on pace through the first mile and half of Cindy. I hit the first mile in 7:18 and was through the first 10 rounds of Cindy at 20min. Then, the vest started to really catch-up with me. It became pretty hard to breathe and my push-ups started failing despite doing the following rep scheme:

5 pull-ups
5 push-ups
15 squats
5 push-ups

I was out on the last run starting exactly at 40 min. The last run really ate me up as well. I could definitely go sub-45 right now if I pushed harder on the push-ups and tightened up the last mile. I have a goal for next time around!