At CompTrain, we do Murph twice a year - on Memorial Day and Thanksgiving. Today we advise gyms to create a special schedule as this workout has a 60 minute cap.  Though, if you want a 30 min option to be efficient for a one hour class you will find it in the logistics.  In this workout, athletes should pace themselves right from the start. The middle bodyweight movements can be partitioned as needed.  Our prescribed workout doesn't include wearing a vest, but you can wear one if you'd like. Athletes should only use a weight vest if they can complete this workout without a vest in 35 minutes or less. If this is your first time, we do not recommend using a vest. Try to choose a version of this workout that allows you to complete it in under 1 hour.

Score: Time

Intended Intensity: RPE 5

Fitness Attributes Improved: Muscular Endurance & Aerobic Endurance

Score: Total time. Vested and non-vested variations will both count as Rx.

Target Score: 30-50 Minutes

Flow: The first mile run must be fully completed before beginning work on the gymnastics. Once the gymnastics have been completed, you will then complete your final mile.

Run: Each mile should be completed in under 10 minutes.

Gymnastics: 5-10-15 is a common break-up strategy here. The pull-ups and push-ups should be able to be completed in no less than sets of 5 in order to perform this workout as prescribed. See modifications for scaling options. 

Full Range of Motion 

Today’s teaching focus is a through line across all movements.
Pull Ups|  Chin must pass over the top of the bar.
Push-Ups|  Chest must touch the floor.
Air Squats|  Hips and knees fully extend at top and hips pass below top of knee in the bottom.

We want to aim for both of our mile runs to be completed in roughly the same amount of time. Treat the first mile as a buy-in and pace more than you think. Treat the second mile as a cash-out and aim to push the pace.

We'll break up the gymnastics in the middle based on our capacity. Whatever break-up strategy we choose, we should be aiming for constant movement with minimal breaks. 

Potential Break-Up Strategies:
25 Rounds:  4 Pull-Ups, 8 Push-Ups, 12 Air Squats
25 Rounds:  4 Push-Ups, 4 Pull-Ups, 4 Push-Ups, 12 Air Squats 
25 Rounds:  2 Pull-Ups, 4 Push-Ups, 2 Pull-Ups, 4 Push-Ups, 12 Air Squats 
20 Rounds:  5 Pull-Ups, 10 Push-Ups, 15 Air Squats
20 Rounds:  5 Push-Ups, 5 Pull-Ups, 5 Push-Ups, 15 Air Squats
10 Rounds:  10 Pull-Ups, 20 Push-Ups, 30 Air Squats
10 Rounds:  5 Pull-Ups, 10 Push-Ups, 5 Pull-Ups, 10 Push-Ups, 30 Air Squats

1 MILE RUN

10:00 Time Cap
2,000/1,800m Row
1,600/1,440m Ski
100/80 Calorie Echo Bike
4,000/3,600m Bike Erg
8:00 Moderate Effort on Treadmill/Runner

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PULL-UPS/PUSH-UPS/AIR SQUATS

Reduce Totals (75/150/225 or 50/100/150 reps) 
100 Push-ups/200 Sit-ups/300 Air Squats 
200 Push-ups/400 Air Squats
300 Push-ups/300 Air Squats 
200 Sit-ups/400 Air Squats

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PULL-UPS

Banded
Strict
Ring Rows
Alternating Dumbbell Plank Rows (Renegade Row)

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PUSH-UPS

Box Push-Ups (Hands Elevated)
Dumbbell Bench Press
Dumbbell Floor Press

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AIR SQUATS

Squat to a Box
Lunges
Wall Sit Hold

30 MINUTE OPTION 

“Smurf”
On the 2:30 x 12 Rounds: 
200 Meter Run 
15 Air Squats 
10 Push-ups 
Max Strict Pull-ups