Murph 2016

10am Monday Morning

There are a number of different ways to scale this workout. Here are some options. A large majority will do it Level 3. The average men's time is 47 minutes (no vest) and women's is 50 minutes (no vest). So the expectation is keep this under an hour.

Level 1: Everything in order with a weight vest on. This is how the Games athletes did it. Joe and I also did it this way last year. It took me around 70 minutes. Even everything in order with no weight vest would be in this category

Level 2: "Cindy Style"* with a weight vest. If you have very strong body weight movements, this may be an option

Level 3: Cindy Style no weight vest. This is the most accessible version of Murph

Level 4: Half Murph. Do both the mile runs but do 10 rounds of Cindy (this is still 50 pull-ups, 100 pushups and 150 squats). If you have been inconsistent coming into the gym, or the full volume seems like too many reps, this is the way to do it

*Cindy Style= 20 rounds of: 5 pull-ups, 10 pushups, 15 air squats