5.25.20 “Murph”

Classes at 7am and 8am!

“Murph”

For Time

1 mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 mile Run


*wear a 20/14# vest if you have one


**Partition pull ups push ups and squats however you like.


***coaches challenge is on a trueform runner

Scaling Options

Beginner


“Half Murph”


1/2 mile Run


50 Pull-Ups


100 Push-Ups


150 Air Squats


1/2 mile Run


(no Weight Vest)

Intermediate (A)


Perform full “Murph” without a weight vest

Intermediate (B)


Perform “Half Murph” with a weight vest (20/14 lb)

Dumbbell Only


For time:


1 mile Run


100 Dumbbell Bent Over Rows


200 Push-ups


300 Air Squats


1 mile Run

No Equipment


For time:


1 mile Run


200 Push-Ups


300 Air Squats


400 Sit-Ups


1 mile Run

No room to run?


Substitute the 1 mile run with 500 Jumping Jacks, the 800m run with 250 Jumping Jacks

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