WorkoutsMurph Prep 01
Murph Prep 01
A reduced-volume Murph preparation workout built around running, pulling, pushing, and squatting. Practice moving under fatigue and get comfortable with the movement patterns before taking on the full Hero workout.
Equipment
- Vest — 10/6 kgVest — 10 kgVest — 6 kg
For time
Wearing a 10/6 kg10 kg6 kg vest
| Round | Run | Push-Up | Air Squat |
|---|---|---|---|
| I | 800 m | 50 | 75 |
| II | 800 m | 50 | 75 |
Score = Total time
The workout
For time
Wearing a 10/6 kg10 kg6 kg vest
2 rounds
800 m Run
50 Push-Up
75 Air Squat
Scoring
The score is the time from the first rep to the last.
Run it in Everground
Murph Prep 01 is available in the app.
Keep your logs, history, and progress, when you run the workout with Everground.
Movements
- Air Squat
- Push-Up
- Run
Equipment
— No equipment
For time
| Round | Run | Push-Up | Air Squat |
|---|---|---|---|
| I | 800 m | 50 | 75 |
| II | 800 m | 50 | 75 |
Score = Total time
The workout
For time
2 rounds
800 m Run
50 Push-Up
75 Air Squat
Scoring
The score is the time from the first rep to the last.
Run it in Everground
Murph Prep 01 is available in the app.
Keep your logs, history, and progress, when you run the workout with Everground.
Movements
- Air Squat
- Push-Up
- Run
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