Murph Workout Options

I’ll never forget my first Memorial Day Murph workout.

Most of us would probably say the same – it’s not a workout that is easily forgotten. Two miles total, and tons of pull-ups, push-ups, and air squats… Murph isn’t a workout to be taken lightly.

Follow this blog for some common scaling options – however, we always encourage you to find the best scenario for YOU!   We are honoring servicemen and women and their sacrifice for our country – no one cares if you scale or not.

 

Murph Variations:

—————————————

Non-partitioned (known as chipper style) and with a weight vest:

The RX:

Run 1 Mile

100 Pull Ups

200 Push Ups

300 Air Squats

Run 1 Mile

—————————————

Half Murph:

Half mile run

50 pull ups

100 push ups

150 air squats

Half mile run

—————————————

Rounds/non-chipper style:

20 rounds of:

Run 160m

5 Pull Ups

10 Push Ups

15 Air Squats

—————————————

Run 1 mile

33 rounds of:

3 pullups

6 pushups

9 air squats

Then 1 round of 3-2-1

Run 1 mile

—————————————

Run 1 Mile

20 Rounds of:

5 Pull Ups
5 Push Ups
15 Squats
5 Push Ups

Run 1 Mile

—————————————

No equipment options:

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