WorkoutsMurph
Murph
A legendary Hero workout combining running with a massive volume of pull-ups, push-ups, and air squats. Pace intelligently, manage the gymnastics, and expect this one to become a long test.
Equipment
- Pull-Up Bar
- Vest — 9/6 kgVest — 9 kgVest — 6 kg
For time
Wearing a 9/6 kg9 kg6 kg vest
Run
Pull-Up
Push-Up
Air Squat
Run
Score = Total time
The workout
For time
Wearing a 9/6 kg9 kg6 kg vest
1609 m Run
100 Pull-Up
200 Push-Up
300 Air Squat
1609 m Run
Scoring
The score is the time from the first rep to the last.
Run it in Everground
Murph is available in the app.
Keep your logs, history, and progress, when you run the workout with Everground.
Movements
- Air Squat
- Pull-Up
- Push-Up
- Run
Equipment
- Pull-Up Bar
For time
Run
Pull-Up
Push-Up
Air Squat
Run
Score = Total time
The workout
For time
1609 m Run
100 Pull-Up
200 Push-Up
300 Air Squat
1609 m Run
Scoring
The score is the time from the first rep to the last.
Run it in Everground
Murph is available in the app.
Keep your logs, history, and progress, when you run the workout with Everground.
Movements
- Air Squat
- Pull-Up
- Push-Up
- Run
Equipment
- Pull-Up Bar
For time
Run
Pull-Up
Push-Up
Air Squat
Run
Score = Total time
The workout
For time
1609 m Run
50 Pull-Up
100 Push-Up
150 Air Squat
1609 m Run
Scoring
The score is the time from the first rep to the last.
Run it in Everground
Murph is available in the app.
Keep your logs, history, and progress, when you run the workout with Everground.
Movements
- Air Squat
- Pull-Up
- Push-Up
- Run
More workouts
For time
3 MOVEMENTS · 2 VARIANTS
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.
Air Squat · Push-Up · Run
Equipment: Vest
20' AMRAP
3 MOVEMENTS
Cindy
A classic twenty-minute bodyweight benchmark built around pull-ups, push-ups, and squats. The movements are simple; maintaining your pace as the rounds accumulate is not.
Air Squat · Pull-Up · Push-Up
Equipment: Pull-Up Bar
For time
3 MOVEMENTS · 3 VARIANTS
Helen
A classic three-round benchmark combining running, kettlebell swings, and pull-ups. Everything should be light enough to keep moving fast from the first run to the final pull-up.
Kettlebell Russian Swing · Pull-Up · Run
Equipment: Kettlebell · Pull-Up Bar