COMPETITION

"Murph"
For time:
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 twenty pound vest or body armor, wear it.

RX

Half "Murph"
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run

Partition the pull-ups, push-ups, and squats as needed.

For Time:
1/2 mile Run
35 Pull-ups (or assisted pull ups)
70 Push-ups
120 Squats
1/2 mile Run

Partition the pull-ups, push-ups, and squats as needed.

1/2 mile Run
25 Pull-ups (or assisted pull ups)
50 Push-ups
75 Squats
1/2 mile Run

Partition the pull-ups, push-ups, and squats as needed.