“Murph”

For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

Optional-Weight Vest or Body Armor 

DESCRIPTION

• Every Memorial Day and Thanksgiving Day, we perform the Hero Workout “Murph”, which honors Lt. Michael Murphy
• This is a longer, high volume bodyweight workout
• You can partition the pull-ups, push-ups, and air squats however you see fit
• A common option here is 20 rounds of 5-10-15
• There is also the option to wear a 20/14 pound vest (9/6 Kilos)
• Choose a rep scheme and variations that will allow you to complete this workout in 45 minutes or less

UPPER BODY MOVEMENTS

• Choose options for the upper body movements that allow you to complete the partitioned pull-ups in 1 set and the push-ups within 1-3 sets within the workout
• If a weight vest will prevent you from being able to accomplish this, we recommend completing the workout with just your bodyweight

WORKOUT OPTIONS

• See below for several options on how to partition the prescribed workout and modify the volume:

UNPARTITIONED SPORT OPTION

Run 1 Mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 Mile

SPORT OPTION B

1 Mile Run
20 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
1 Mile Run

SPORT OPTION C

1 Mile Run
10 Rounds:
10 Pull-ups
20 Push-ups
30 Air Squats
1 Mile Run

FITNESS OPTION A

1 Mile Run
10-15 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
1 Mile Run

FITNESS OPTION B

800 Meter Run
8-10 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
800 Meter Run

HEALTH AMRAP OPTION

AMRAP 45:
200 Meter Run
5 Pull-ups
10 Push-ups
15 Air Squats

SUBS

RUN

2000 Meter Row
4000 Meter Bike Erg
100/80 Calorie Assault or Echo Bike
160/115 Calorie Schwinn Bike

PUSH-UPS

• Reduce Reps
• Elevate Hands (Box or Bench)
• Knee Push-ups

PULL-UPS

• Reduce Reps
• Jumping Pull-ups
• Ring Rows

WARMUP

200 Meter Run

2 Rounds:
30 Seconds Inchworm to Push-ups
30 Seconds Active Spidermans
30 Seconds Russian Baby Makers

200 Meter Run

2 Rounds:
30 Seconds Pausing Air Squats (3 Seconds in Bottom)
30 Seconds Dead Hang From Pull-up Bar
30 Seconds Front Plank to Push-up Plank

200 Meter Run

2 Rounds:
3 Strict Pull-ups
6 Push-ups
9 Air Squats

STRATEGY

RUNS

• Treat the first mile as a buy-in to the workout
• With a lot of work ahead, you should get into the gym feeling ready to attack the 3 bodyweight movements
• On the second 1 mile run, just get out the door and start moving
• The legs will feel heavy from the air squats, but try to increase your pace every 400 meters if possible

PULL-UPS, PUSH-UPS, AIR SQUATS

• For maximum efficiency, we recommend completing the pull-ups, push-ups, and squats as partitioned rounds of “Cindy”
• Going 20 rounds of 5-10-15 allows two muscle groups to rest while the other works
• Unlike the unpartitioned version, we are constantly switching the movement pattern
• We go from an upper body pull, to an upper body press, to a lower body press
• These built in “breaks” allow you to maintain a higher intensity, as you’re not as affected by muscle fatigue
• Aim for 1 set on the pull-ups and 2-3 sets on the push-ups
• The push-ups tend to go the quickest, so it can be helpful to break them up early and often (6-4, 5-5, or 4-3-3)
• Move steadily through the air squats to allow yourself to “reload” for the more challenging upper body movements

MOVEMENT PREP

Warmup Set

2 Rounds:
100 Meter Run
3 Pull-ups
6 Push-ups
9 Air Squats