Murph

Murph is a long, high-volume conditioning workout named after Navy Lieutenant Michael Murphy. It trains your legs, chest, and back through running, pull-ups, push-ups, and air squats. The goal is to complete the whole workout for time.

Set up with a pull-up bar and a clear one-mile running route. If you wear a vest, put it on before the first run and keep it on through the middle exercises. If this is your first attempt, skip the vest and reduce the rep counts.

Start with a one-mile run. Then complete 100 pull-ups, 200 push-ups, and 300 air squats in any order and any grouping, such as 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats. Finish with another one-mile run.

Breathe steadily on the runs and brace your core before each pull-up, push-up, and squat. For an easier version, cut the reps in half, remove the vest, or share the work with a partner. For a harder version, wear the vest for the full workout and keep your running pace aggressive. If high-volume pushing and pulling are new for you, build up over several attempts.

Fault: Going out too fast on the first run and crashing before the reps. Fix: Treat the first mile as part of the workout, not a sprint; choose a pace you can hold.

Fault: Letting pull-up and push-up form fall apart as the reps pile up. Fix: Pick a rep scheme before you start, such as rounds of 5-10-15, and change to smaller sets only when your form slips.

Fault: Cutting squats short to move faster. Fix: Use the same depth on every rep, even if that means slowing down; set a target like hip crease below the knee or tap a box or medicine ball.