BenchmarksHero Workout
Murph
A mile, a mountain of bodyweight reps, a mile. The Memorial Day classic.
For Time
Format
30–60 min
Typical time
The workoutFor Time
For time:
1 mile run
100 Pull-ups
200 Push-ups
300 Air squats
1 mile run
Wear a 9/6 kg vest if you have one.
30–60 min
Log your resultStimulus & strategy
A long grind of running and volume. Pacing and partitioning are everything. Go out sensibly on the first mile and manage the reps in sustainable chunks.
Standards
- · The middle reps may be partitioned: a common scheme is 20 rounds of 5 pull-ups, 10 push-ups, 15 squats.
- · Vest is Rx; without it is still a full effort.
Scaling
- · Drop the vest, band the pull-ups, and shorten or scale the runs.
- · Partition the reps into 20 rounds of “Cindy” to keep moving steadily.
Coaching tips
- · Treat the first mile as a warm-up, not a race: you'll need the legs at the end.
- · Break the push-ups early and often; they're where most people fall apart.
In honour of
Named for Lt. Michael P. Murphy, US Navy SEAL, killed in Afghanistan in 2005 and posthumously awarded the Medal of Honor. It was his favourite training workout, which he called “Body Armor”.
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