Murph Movement Standards

We have 3 levels of Murph for you to choose from! You will notice that all the rep schemes are divisible by 5. The most popular way to break up the reps is into rounds of 5 Pull Ups, 10 Push Ups, and 15 Air Squats. So 20 rounds of 5-10-15 would give you a total of 100-200-300. In scaling option 3 it is reduced to 15 rounds. It is important to note that there will be no scaled version of pull ups.

Murph as Rx
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a vest or body armor, wear it.

Murph Scaled Option 1
1 mile or 800m Run/Walk/Jog
100 Sit Ups
200 Hand Release Push-ups
300 Squats
1 mile or 800m Run/Walk/Jog
Partition the sit ups, push-ups, and squats as needed. Start and finish with the run.

Murph Scaled Option 2
1 mile or 800m Run/Walk/Jog
75 Sit Ups
150 Hand Release Push-ups
225 Squats
1 mile or 800m Run/Walk/Jog
Partition the sit ups, push-ups, and squats as needed. Start and finish with the run.

Sign up!
After determining if you will be participating in this workout “scaled” or “Rx” register for your heat HERE!