“Murph”

For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*Wear a 20/14lb vest if you have it
**Split up reps between miles as desired

At-home Substitution Options for Pull-ups:
1 – 100 Alternating DB Renegade Rows
2 – 200 DB Bent Over Rows
3 – 300 Sit-ups

Different Rep Modifications:
1 – Half Murph (cut all reps in half)
2 – ¾ Murph (perform 75% of all reps)
3 – Keep the runs at a mile a piece BUT apply either of the first two options to the middle of the workout

Different Strategies:
1 – 20 Rounds: 5 Pull-ups + 10 Push-ups + 15 Air Squats
2 – 20 Rounds: 5 Pull-ups + 5 Push-ups + 15 Air Squats + 5 Push-ups
3 – 10 Rounds: 10 Pull-ups + 20 Push-ups + 30 Air Squats
4 – 5 Rounds: 20 Pull-ups + 40 Push-ups + 60 Air Squats

YouTube Brief: https://youtu.be/uqmr2IPzBZg