30. Mai 2026
Murph
Murph
Warm-Up
2 rounds:
20 m High Knees
20 m Butt Kicks
200 m Run @ easy pace
Then 2 rounds:
10 Bottom-Half Squats
10 Rocking Push-Ups
10 Kip Swings
WOD Prep
10 Ring Rows
10 Perfect Push-Ups
2 sets of 2–4 Kipping Pull-Ups with a 2-second pause at the top
20 Air Squats
WOD — Murph
Option 1 — For Time
Buy-in
1.6 km Run
Then
100 Pull-Ups / Ring Rows / Banded Pull-Ups
200 Push-Ups / Kneeling Push-Ups / Push-Ups on a Box / Bench Press
300 Air Squats
Buy-out
1.6 km Run
Option 2 — For Time
Buy-in
1.6 km Run
Then
10 rounds:
10 Pull-Ups / Ring Rows / Banded Pull-Ups
20 Push-Ups / Kneeling Push-Ups / Push-Ups on a Box / Bench Press
30 Air Squats
Buy-out
1.6 km Run
Team Option
For those doing it as a team:
The buy-in and buy-out runs must be completed together.
The remaining reps can be split however you like.
Scaling:
If you can’t run, substitute with a cardio machine instead.