CrossFit / Variation
Murph
Two one-mile runs around 20 rounds of 5 pull-ups, 10 push-ups and 15 squats.
Source: CrossFitTwo runs, with a partitioned middle section.
Murph is a CrossFit Hero workout with one-mile runs before and after 100 pull-ups, 200 push-ups and 300 squats. This published version explicitly arranges the middle section into twenty rounds and includes no added weight.
Read the partition
Twenty rounds of 5–10–15 retain the middle section’s totals: 100 pull-ups, 200 push-ups and 300 squats. The first and last one-mile runs remain outside that repeated circuit.
Identify this version
Partitioning and added weight are separate choices. This entry uses a twenty-round partition without added weight. The linked source describes the workout and other options.
What Rhythm keeps track of
The opening run, repeated circuit and closing run form one ordered sequence. During the circuit, the current movement and round remain visible; the final run follows after round twenty.
The published sequence.
Partitioned · For time · Time varies · Pull-up bar · Running route
- Run 1 mile
- 20 rounds: 5 pull-ups · 10 push-ups · 15 squats
- Run 1 mile
Version notes
This is the partitioned, unweighted version. The source permits partitioning and describes optional weighted versions.
Choose a suitable variation before starting; this is a high-volume workout.
The original source includes reduced-volume and beginner options. Review those before choosing your version, then edit a saved copy to reflect exactly what you intend to perform.
Open in Rhythm ↗