STIMULUS
REPEAT FROM 5/26/2025
- Overview: This is an abbreviated variation of Murph that takes 30 minutes. If you have more than 30 minutes available, feel free to do the full version of Murph today (listed below).
- Today's workout is meant to challenge the muscular system while building aerobic capacity. Your limiting factor will likely be muscular fatigue in the pulling muscles rather than cardiovascular fatigue.
- Choose a run distance and bodyweight rep numbers that give you at least 30 seconds each round to accumulate strict pull-ups.
- Air Squats: Ensure you reach a full locked-out position with your hips, knees, and shoulders in line with each other at the top of each rep.
- Push-ups: Keep a streamlined position, keeping your hips from sagging or piking. Bring your chest to the ground, and reach full extension of the elbows at the top.
- Strict Pull-ups: Start from a full dead hang with elbows completely locked out. Pull your chin clearly over the bar without any leg drive or kipping motion.
- This is a long time to work. You should feel like you are working hard, but operating at a pace that you know you can sustain for the full duration.
- Intended Intensity: RPE 6-7
- Fitness Attributes Improved: Muscular Endurance & Lactate Threshold
- Target Score: 45-90 Strict Pull-ups
“MURPH”
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
• Partition Gymnastics As Needed
• Optional Weight Vest: @weight(20/14)
Time Cap: 60 Minutes
STRATEGY
- Your goal is to maximize total strict pull-ups across 12 rounds. That means managing fatigue on the buy-in movements so you have enough left for the pull-ups each round.
- Movement should be continuous every single round. No run should be so fast that you have to pause before starting your air squats. Keep the pace controlled.
- Your air squats and push-ups should be performed continuously, only pausing at the top or breaking if reps are slowing down.
SUBSTITUTIONS
200M RUN
- 250/225m Row
- 200/180m Ski
- 12/10 Calorie Echo Bike
- 500/450m Bike Erg
- 1:00 Moderate Effort on Treadmill/Runner
- 16 Shuttle Runs (1 rep = 10m)
AIR SQUATS
- Squat to a Box
- Lunges
- Wall Sit Hold
PUSH-UPS
- Reduce Reps
- Box Push-Ups (Hands Elevated)
- 20 Plank Shoulder Taps
STRICT PULL-UPS
- Banded Strict Pull-Ups
- Kipping Pull-ups
- Jumping Pull-ups with Controlled Descent
- Ring Rows
- Alternating Dumbbell Plank Rows (Renegade Row)