Murph

An intense body weight and running workout.

Arms
(Biceps, Forearms, Triceps),
Back
(Outer Back, Middle Back),
Chest
(Chest, Upper Chest),
Core
(Abs, Lower Back),
Legs
(Buttocks, Quadriceps, Hamstrings, Calves),
Shoulders
(Front Shoulders, Upper Shoulders)

Exercises

Preferences

Weight
Weight	kg lb
Distance
Short	inch cm foot
Medium	foot m yard
Long	m yard km mile

Record:total time

	Run 1 mile
	Pull Up 100 reps
	Push Up 200 reps
	Air Squat 300 reps
	Run 1 mile

Workout Instructions

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a twenty pound vest or body armor, wear it.

Questions

Log

Log results for Murph

Plan

Plan to do Murph

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