For TimeMetconGymnasticsBenchmark45:00
Murph
Monostructural
Gymnastics
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
45:00
- 1Run1.6 km1.0 miles
- 2Pull-Up100 reps
- 3Push-Up200 reps
- 4Air Squat300 reps
- 5Run1.6 km1.0 miles
Partition the Pull-Ups, Push-Ups, and Air Squats as needed.
Note: Weighted vest: 20 lbs (14 lbs for women)
Coaching Tips
Strategy
- 1Focus on pacing during the runs to conserve energy for the high-rep bodyweight movements.
- 2Partition the Pull-Ups, Push-Ups, and Air Squats as needed to maintain a steady pace.
- 3Use the vest during the entire workout to simulate race conditions.
Safety Considerations
Technical Focus
Ensure proper form on bodyweight movements.
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Reduce reps or partition amounts as needed.
- 1
pull up
Banded Pull-Ups
- 2
push up
Knee Push-Ups
- 3
air squat
Box Squats
Scaled
Further reduce reps or assistance options.
- 1
pull up
Ring Rows
- 2
push up
Incline Push-Ups
- 3
air squat
Sit-to-Stand with a Box