One of the unique aspects of “Murph” is that we have the ability to break-up, or partition the middle portion of the workout however we choose. Overall we’re looking to complete a total of 100 pull-ups, 200 push-ups, and 300 air squats…this can be 1 round of 100/200/300, or it can be 100 rounds of 1/2/3, or it can be 20 rounds of 5/10/15, or any other variation that works for you.
As it’s written we’re looking at:
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air 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.
There are a few versions that are recognized as some of the more common ways to approach the workout. They are…
“One Shot”
1 Round:
• 100 Pull-ups
• 200 Push-ups
• 300 Air Squats
“Classic”
20 Rounds:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
“Mini Sets”
33 Rounds:
• 3 Pull-ups
• 6 Push-ups
• 9 Air Squats
+ 1 Pull-up, 2 Push-ups, 3 Air Squats
“Just Survive”
? Rounds:
• ? Pull-ups
• ? Push-ups
• ? Air Squats
“Double Tap”
2 Rounds:
• 50 Pull-ups
• 100 Push-ups
• 150 Air Squats
“Push-up Saver”
20 Rounds:
• 5 Push-ups
• 5 Pull-ups
• 5 Push-ups
• 15 Air Squats
“Leg Saver”
15 Rounds:
• 5 Pull-ups
• 10 Push-ups
• 20 Air Squats
then 5 Rounds:
• 5 Pull-ups
• 10 Push-ups
“Cruise Control”
25 Rounds:
• 4 Pull-ups
• 8 Push-ups
• 12 Air Squats
“4 Score”
4 Rounds:
• 25 Pull-ups
• 50 Push-ups
• 75 Air Squats
“High Five”
5 Rounds:
• 20 Pull-ups
• 40 Push-ups
• 60 Air Squats
“10x”
10 Rounds:
• 10 Pull-ups
• 20 Push-ups
• 30 Air Squats
“Half & Half”
10 Rounds:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
then 16 Rounds:
• 3 Pull-ups
• 6 Push-ups
• 9 Air Squats
+ 2 Pull-ups, 4 Push-ups, 6 Air Squats
The key is finding a version of the workout that allows you to keep moving through the workout.
If you’re worried about your legs on the final mile - maybe try the “Leg Saver” version. If it’s the push-ups you’re worried about then maybe the “Push-up Saver” or “Mini Sets” would be most appropriate.
If you’ve done Murph a few times and want to try a more challenging version of the workout then either the “One Shot”, “Double Tap”, “4 Score”, or “High Five” is the best option.
It’s a great workout in honor of an even more great individual.
Thank you Lt. Michael P. Murphy for your service and sacrifice - you are not forgotten.
