05.25.2026

Murph

For time:
Run 1 mile
100 Pullups
200 Push Ups
300 Air Squats
Run 1 mile
-If you own a weight vest or body armor, wear it

Above you’ll see the “Rx” or most advanced way to attack Murph.
-There are several ways to scale Murph to make it doable. The first step is ditching the weight vest or partitioning the 100, 200, and 300 into 20 rounds of 5, 10, and 15 to help keep yourself moving.
If the total volume is too much, do a Half Murph or split the reps with a partner or two. You can always modify the pullups with bands/boxes or ring rows, do the pushups from your knees or against a box. Row or bike instead of run-the options are vast.

Remember why you’re here. Remember why you’re doing this. Remember who fought for you and who still fights for you. Remember when you want to quit. Remember.