may 23, 2026
Hero WOD Murph:
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
** Rx is with a weighted vest
Scaling options:
Partition middle part (20 rounds of 5 pull-ups, 10 push-ups, 15 air squats)
Half Murph (half mile run, 50 pull-ups, 100 push-ups, 150 air squats — can partition —, half mile run)
Quarter Murph
Partner Murph (run together, you go-I go for 10 or 20 rounds of 5 pull-ups, 10 push-ups, 15 air squats)
Sub ring rows for pull-ups