MURPH  WORKOUT

What It Is and  How to Scale It

What is a Murph  Workout?

The "Murph" honors  Lieutenant Michael P.  Murphy, a U.S. Navy SEAL. It includes: ✅ 1-Mile Run ✅ 100 Pull Ups ✅ 200 Push Ups ✅ 300 Squats ✅ 1-Mile Run

How do I train for a  Murph Workout?

Focus on cross-training  while increasing body- weight fitness capacity.

Can I scale a Murph for beginners?

Yes! I'd recommend trying  a Quarter Murph, Half  Murph or "Broken" Murph  to scale.

Quarter Murph

– 0.5-1 mile run  – 25 pull-ups – 50 push-ups – 75 air squats

Half Murph

– 0.5-mile run – 50 pull-ups  – 100 push-ups  – 150 squats – 0.5-mile run

"Broken" Murph

– Run 0.5-1 mile – 5 pull-ups (with bands) – 10 push-ups (at incline) – 15 air squats (squat to box) – Repeat the strength  exercises for 10 rounds

1

RUN

Targets: Cardiovascular endurance, quadriceps, hamstrings, glutes and  calves.

2

PULL UPS

Targets: Lats, biceps, rhomboids, trap,  shoulders, forearms  and core.

3

PUSH UPS

Targets: Chest, shoulders, triceps, back, abs and core muscles.

4

SQUATS

Targets: Legs, glutes,  quads, hamstrings, hip  flexors and core.

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