Murph / Partner Murph

Saturday 26.9.15


Due to the long weekend and the fact we’re closed Monday (so an extra rest day for you all!), we take on Murph.


  • 1 Mile Run (1.6km)
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Squats
  • 1 Mile Run (1.6km)

Partition the reps however you want but our recommendation is either 20 Rounds of Cindy or 5 Push Ups/5 Pull Ups/5 Push Ups & 15 Squats.

Partner Murph

  • Tag team 400m Run with your buddy (400m/400m/400m/400m)
  • Reps as above, share the workload however you want

Post times and comments on today’s class below

Sharing is Caring ;)
  • David N says:

    Ah Murph, you had me at no burpees.
    Partnered with my go-to guy, Mark and we kicked it over in 37:14 by alternating through rounds of 5 push-ups, 5 pull-ups, 5 push-ups & 15 Squats in between the runs.
    This was my first Murph and I enjoyed the partner style, managed to keep the push-ups and pull-ups to sets of 5 through all 10 rounds. I don’t like the thought of doing this solo but I think I should on the next one. Until next time….

  • TarrynC says:

    Was fun to partner with Harry today! I broke it up into 5 squats, 5 push ups, 5 ring rows, 5 squats, 5 push ups then the last 5 squats. A lot more time wasted in transition, but since my legs are still feeling the effects of Monday I needed to break up the squats. I was on the rower for 500m each time instead of running. We finished in 46:49. Feel great now!

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