“The Murph WOD”
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
or
“Half Murph”
Partition the pull-ups, push-ups, and squats as needed.
800m Run
50 Pull-ups or Ring Rows
100 Push-ups or Elevated Push-ups
150 Squats
800m Run
or
“Mini Murph”
Partition the pull-ups, push-ups, and squats as needed.
400m Run
25 Pull-ups or Ring Rows
50 Push-ups or Elevated Push-ups
75 Squats or Squats to a Target
400m Run
If using a assault bike, bicycle, or rower; multiply the distance by 2.
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