Workout

Murph

The Hero WOD, timed and counted for you

A coach-voice timer counts every rep and calls every rest.

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Hero WOD

A tribute to Navy SEAL Lt. Michael Murphy. 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1-mile run — for time. Traditionally done in a weight vest.

advanced~45 minPull-up barRunning spaceWeight vest (optional)
#hero wod#endurance#bodyweight#for time
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Workouts

PART 1
1-Mile Run
1 mile
With vest
MAIN WORK
Pull-Ups
100 total — partition as needed
With vest
Push-Ups
200 total — partition as needed
With vest
Air Squats
300 total — partition as needed
With vest
PART 2
1-Mile Run
1 mile
With vest