Murph

A classical functional fitness workout not for beginners.

Description

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Murph

ExerciseReps
1 mile run
Pull ups
100
Push ups
200
Air Squats
300
1 mile run

More Details

For beginners maybe do: 1mi run, then 20 rounds of 5 pull ups, 10 push ups and 15 air squats, then 1mi run. Advanced: 1mi run, 10 rounds of 10 pull ups, 20 push ups and 30 air squats, then 1mi run. if you don't have a pull up bar, replace it with kettlebell swings (24kg/53lb) or dumbbell swings (22.5kg/50lb). Warning: This workout may lead to rhabdo for untrained people.