First, a word of caution. DON’T OVERDO IT TODAY! Most of us are not as prepared as we typically would be and this workout is a beast! If you’re doing the full Murph, you’re looking 1 hour or more. Check below for scaling and modifying options. If you don’t have a pull up bar, modify to Bent Over Barbell/DB Rows OR Sit Ups.

Murph - Run first and last. Complete the other reps in any order you like.

For Time

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

Common Strategies:

20 Rounds of 5 Pull Ups, 10 Push Ups, 15 Squats

50 Rounds of 2 Pull Ups, 4 Push Ups, 6 Squats

Scaled Option 1

For Time

800m Run

50 Pull Ups

100 Push Ups

150 Squats

800m Run

Scaled Option 2

25 min AMRAP

200m Run/Walk

10 Pull Ups

15 Push Ups

20 Squats

Password: 8eCVFY

7 AM -

4 PM -

5 PM -

12 PM -

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