Murph II
Description
The classic Murph: a mile run, 100 pull-ups, 200 push-ups, and 300 air squats, bookended by another mile run.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and arm swings.
For Time
- Run 1 Mile
- 100 Pull-ups
- 200 Push-ups (no ruck)
- 300 Air Squats
- Run 1 Mile
- 20 lb weight vest optional throughout.
Cool Down
5 min- Easy walk, then stretch your shoulders, chest, and legs.
Movement Breakdown
Ruck Run
- Keep the ruck snug against your back with minimal bounce.
- Run at a pace you can hold for the full distance, this isn't a sprint.
- Maintain an upright posture, don't let the pack pull your shoulders forward.
Pull-ups
- Hang from a pull-up bar with an overhand grip, hands just outside shoulder width.
- Pull yourself up until your chin clears the bar.
- Lower back down with control to a full hang and repeat.
Push-ups
- Start in a plank position, hands slightly wider than shoulder-width, body in a straight line from head to heels.
- Lower your chest to the ground by bending your elbows, keeping them close to your body.
- Push back up to full extension and repeat.
Air Squats
- Stand with feet shoulder-width apart, no ruck required.
- Lower into a squat, pushing your hips back and keeping your chest up.
- Go as low as you comfortably can with good form, then drive back up to standing.