Today’s pull-up and push-up ladders are about controlled upper-body volume and smart set management. Pull-ups (10-8-6-4-2) should be strict or appropriately scaled so you can maintain full range of motion and consistent mechanics, break early to avoid grip or shoulder blow-up. The push-up ladder (2-4-6-8-10) builds pressing endurance; emphasize a tight midline, controlled reps, and no sagging or rushing. This pairing is directly preparing members for Murph by building confidence in accumulating reps without going to failure. Quality and sustainability over speed.
Today’s workout is all about leg stamina and running under fatigue, two key components of Murph. The descending runs paired with high-rep air squats train you to maintain movement quality while your legs are fatigued, just like transitioning between runs and squats in Murph. This workout rewards discipline early and smooth transitions throughout. The goal is to keep moving, manage leg fatigue, and finish strong, exactly what Murph demands.
STRENGTH:
Pull-ups 10-8-6-4-2
Push-Up Ladder 2–4–6–8–10
WORKOUT:
For Time:
Run 600m
60 Air Squats
Run 400m
40 Air Squats
Run 200m
20 Air Squats
RECOVERY:
Couch Stretch
Cross-Body Shoulder Stretch