# Push-Pull-Murph

Based on the Murph. C2 rower instead of a run and progression exercises starting from reverse rows to get you up to 100 pullups, 200 pullups, and 300 squats.  

## Phase 1 (8-12 weeks)

Squat Jump · Wrist Flexibility Stretch · Shoulder Warm-up

### Warmup


### Workout

- 1 × 10-20 Squat Jump
- 1 × 1 Wrist Flexibility Stretch
- 1 × 1 Shoulder Warm-up - Resistance Band
- 1 × 800-1200 C2 Row
- 5 × 8-12 Ring Row - Gymnastic Rings
- 5 × 10-15 Push-Up
- 5 × 20-25 Squat - Dumbbell
- 3 × 20-40 Dead Hang
- 3 × 5-8 Scapular Pull-Up
- 3 × 0-1 Superman Hold
- 3 × 8-12 Glute Bridge
- 1 × 800-1200 C2 Row

### The Murph Work


### Workout


### Accessory to pullup


### Row to Win


## Phase 2 (13-24 weeks)


## Phase 3 (25-38 weeks)


## Phase 4 (39-50 weeks)