Benchmark WODs › Murph
Murph
Hero WOD · For time · time cap 70 min
A Hero workout done in memory of US Navy Lieutenant Michael P. Murphy, traditionally on Memorial Day. Long: most athletes need between 40 and 70 minutes.
RX (kg)
1 mile run 100 pull-ups 200 push-ups 300 air squats 1 mile run (vest 9/6 kg; partition as you like)
RX (lb)
1 mile run 100 pull-ups 200 push-ups 300 air squats 1 mile run (vest 20/14 lb; partition as you like)
Scaled versions
Intermediate
1 mile run 100 banded pull-ups 200 push-ups 300 air squats 1 mile run (no vest; partition in 20 rounds of 5-10-15)
Beginner
Half Murph: 800 m run 50 ring rows 100 push-ups on a box 150 air squats 800 m run
A starting point: your coach knows what fits you. Keep the stimulus of the workout rather than the exact numbers.