Murph
Description
The classic hero WOD: a mile run, 100 pull-ups, 200 push-ups, 300 air squats, then a mile run home, weight vest optional.
Workout
Warm-up
5 min- 5-minute easy walk or jog, plus a few practice pull-ups and push-ups.
For Time
- Run 1 Mile
- 100 Pull-ups
- 200 Push-ups
- 300 Air Squats
- Run 1 Mile
- 20 lb weight vest optional.
- Break up the pull-ups, push-ups, and squats however you need to.
Cool Down
5 min- 5-minute walk, then stretch your shoulders, chest, and legs well.
Movement Breakdown
Run
- Run at a steady, sustainable pace, this isn't a sprint.
- Wear a weight vest if you're using one, keeping it snug so it doesn't bounce.
- Maintain good posture, relaxed shoulders, and a consistent stride.
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.
- Lower your body until your chest nears the ground, elbows 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.