Murph is a Hero WOD for time that consists of:
1-mile max effort run
100 pull-ups
200 push-ups
300 air squats
1-mile max effort run
**in a weighted vest – 20lbs for men, 14lbs for women

If you’re going to do Murph, we highly reccomend that you either scale it to fit your current fitness level, or train for the workout a couple of months beforehand to avoid rhabdo and wrecking yourself.



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