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WORKOUT OPTIONS

This is not a competition. You can modify how you'd like. Some suggested options are listed below.

Workout Options: FAQ

OPTION ONE: FULL MURPH

  • 1 Mile Run

  • 100 Pull Ups

  • 200 Push Ups

  • 300 Squats

  • 1 Mile Run

OPTION TWO: HALF MURPH

  • 1 Mile Run

  • 50 Pull Ups

  • 100 Push Ups

  • 150 Squats

  • 1 Mile Run

OPTION THREE: PARTNER MURPH

  • 1 Mile Run

  • 100 Pull Ups

  • 200 Push Ups

  • 300 Squats

  • 1 Mile Run

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* Both partners will complete the run. The reps can be split up between partners however you like, as long as you accumulate the total reps. Only one partner may be working at a time.

OPTION FOUR: 2 MILE RUN/WALK

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Run/Walk a total of 2 Miles

MOVEMENT MODIFICATIONS

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*applied to any option above

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Pull Ups

  • Jumping Pull Ups

  • Ring Rows

Push Ups

  • Knee Push Ups

  • Ring Push Ups (similar to a wall push up)

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**Vest optional for all versions

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