Murph is about pacing, strategy, and consistency, not intensity out of the gate. Reinforce to members that they have options and should choose the version that allows them to move well for the entire workout. Encourage a controlled first mile and early set breaks, especially on push-ups, to avoid hitting failure. If you are partnering, focus on communication and steady transitions to keep work balanced. Movement standards should stay consistent even as fatigue sets in. The goal for today is simple: steady effort, smart decisions, and finishing strong while feeling proud, not completely depleted.
WORKOUT:
FULL MURPH:
1 mile Run
Then…
20 Rounds:
5 Pull Ups
10 Push-Ups
15 Air Squats
Then…
1 mile Run
HALF MURPH:
Run, 800 m
Then…
10 Rounds:
5 Pull Ups
10 Push-Ups
15 Air Squats
Then…
Run, 800 m
RECOVERY:
Figure-4 Stretch (lying or seated)
Child’s Pose w/ Side Reach