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.

Open in Everground Open in Everground

Equipment

Pull-Up Bar
Vest — 9/6 kgVest — 9 kgVest — 6 kg

For time

Wearing a 9/6 kg9 kg6 kg vest

Run

1609 m

Pull-Up

100

Push-Up

200

Air Squat

300

Run

1609 m

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.

Open in Everground Open in Everground

Movements

Air Squat
Pull-Up
Push-Up
Run

Equipment

Pull-Up Bar

For time

Run

1609 m

Pull-Up

100

Push-Up

200

Air Squat

300

Run

1609 m

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.

Open in Everground Open in Everground

Movements

Air Squat
Pull-Up
Push-Up
Run

Equipment

Pull-Up Bar

For time

Run

1609 m

Pull-Up

Push-Up

100

Air Squat

150

Run

1609 m

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.

Open in Everground Open in Everground

Movements

Air Squat
Pull-Up
Push-Up
Run