Murph Prep Twist

I didn’t golf yesterday because a demolition crew was over removing the concrete slab that had been the sunroom floor. I spent some time on the outside of the house in the evening. Had to cut the lawn today in between meetings because it’s growing even though we haven’t been getting rain. Out in the garage at 4pm.


  • 3:00 BikeErg (1,282m)
  • 40 PVC Passes


  • 850-400-200m Run
  • 30-20-10 Pull-ups
  • 60-40-20 Push-ups
  • 90-60-30 Air Squats

I set a goal to go unbroken on every set of pull-ups and easily did it. I did all sets of 10s for the push-ups and just kept grinding through the air squats, which seemed to go forever. Finished in 20:38. Interesting and challenging twist on Murph prep.


4 Sets (each)

  • Glute Bridge
  • 20 Plyo Lunges

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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