WARM UP – MOBILITY
2 rounds:
20 Jumping jacks
20 But kickers
20 High knees
10 Sampson lunges
5 burpees
—
Shoulder, thoracic, and hip rotations + dynamic stretches (overhead / pecs / squat / ankle)
—
Review technique / ROM / Scaling options for Pull-ups / Push-ups / Air squats
3-5 min to warm-up a few of each movement and prepare for the WOD.
—
Choose a “Murph” option below that best suits and challenges your current fitness level.
Review WOD structure and strategy: eg: 20 rounds of 5/10/15
800/1200m runs can be multiples of the 400m out and back
Scale pull-ups to ring rows today, and push-ups to bench/box push-ups as needed.
WOD A
MURPH (WEIGHT VEST)
Complete for time:
Wearing a 20/14lb weight vest:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air squats
Run 1 mile
—
Reps may be partitioned as you like between the 2 runs
MURPH (BODY WEIGHT)
Complete for time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile
—
Reps may be partitioned as you like between the 2 runs
3/4 MURPH
For time:
1200m Run (800+400)
75 Pull-ups
150 Push-ups
225 Squats
1200m Riun
1/2 MURPH
For time:
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run
