Timeline and warm-up will vary depending on how you run Murph…one heat, multiple heats, etc.

Murph

For Time

1 mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 mile Run

BEGINNER: Team of 3, Ring Rows, Knees or Hands Elevated Push-ups

SCALED: Partner, Ring Rows, Knees or Hands Elevated Push-ups

Rx: as written, partition the pull-ups, push-ups and squats as needed

Rx+: with vest, partition the pull-ups, push-ups and squats as needed

Comp: with vest, straight through

Link to different strategies: https://www.beyondstrengthendurance.com/murphstrategy