Too easy not to include. Anyone who’s been near a crossfit gym already knows where this is going. We are removing the running part for now, but you’re welcome to add treadmill running before and after if you would like.
Basically, a Murph is 1 mile run, 100 pull ups, 200 push ups, 300 squats. The most traditional way to break this up is 20 sets of 5/10/15.
For our needs, we will aim to start out with 4-6 sets until this gets easy. For those without a pull up bar, here are some alternatives
Push-ups should always be a flat back, chest to ground, and nearly full extension back up. Squats should be all the way down and back up, with weight through the heels.