MURPH

As Many Rounds (or Reps) As Possible. Complete as many rounds of a circuit as you can within a set time limit. Track your score to measure progress.

Every Minute On the Minute. Start a new set at the beginning of each minute. Whatever time remains is your rest before the next set.

Complete all prescribed work as fast as possible. Record your finish time to track improvement.

A long workout where you "chip away" at large rep counts of multiple movements. Complete all reps of one exercise before moving to the next.

Reps increase then decrease (e.g., 1-2-3-4-5-4-3-2-1). Builds volume while managing fatigue.

Reps progressively increase (e.g., 1-2-3-4-5) or decrease. Can be paired between exercises.

Bodyweight squat. Hip crease descends below parallel, full hip/knee extension at top.

No momentum or kipping. Dead hang start, chin over bar at top, controlled descent.

Dynamic pull-up using hip drive and leg swing for momentum. More efficient for high reps but requires good shoulder strength.

Jump to top position, then slowly lower yourself down (3-5 seconds). Builds pulling strength when you can't yet do full pull-ups.

Use a small jump from the ground to assist the pull. Focus on the lowering phase and pulling as much as you can.

Loop resistance band around bar, place knees or feet in band for assistance. Reduces effective bodyweight.

Horizontal pulling movement using gymnastics rings or TRX. Feet on ground, body at angle. Great pull-up progression.

Hang from pull-up bar with straight arms. Builds grip strength and shoulder stability.

Chest touches ground at bottom, full arm extension at top. Body stays rigid in plank position throughout.

Push-up with knees on ground. Scaling option to build strength before full push-ups.

Hold rigid body position on forearms and toes. Core engaged, straight line from head to heels.

Lay on back, arms overhead, lower back pressed to floor. Rock back and forth while maintaining hollow position. Core strength builder.

Sit on ground or parallettes, legs extended straight in front (90° angle), lift hips off ground using arms. Advanced core exercise.

Lay face down, lift arms and legs off ground simultaneously. Strengthens lower back and posterior chain.

Conversational pace. Should be able to speak in full sentences. Builds aerobic base without excessive fatigue.

"Comfortably hard" pace. Can speak in broken sentences but not full conversation. Builds lactate threshold.

Alternating hard efforts with rest periods. Example: 6×400m hard with 90 seconds rest between.

Short (50-100m) controlled accelerations to near-max speed, then decelerate. Improves running form and turnover.

Swedish for "speed play." Unstructured intervals during a run. Speed up when you feel like it, recover, repeat.

Extended distance at easy pace. Builds endurance and mental toughness. Time on feet matters more than pace.

Hero WOD honoring Lt. Michael Murphy. 1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run. Rx version done with 20lb vest.

Breaking Murph into rounds. Most common: 20 rounds of 5 pull-ups, 10 push-ups, 15 squats. Makes the volume manageable.

The standard Murph partition: 5 pull-ups, 10 push-ups, 15 squats per round. Repeat 20 times for full Murph.

Metabolic Conditioning. High-intensity workout combining strength and cardio to improve work capacity and conditioning.

Light movement on rest days: walking, stretching, mobility work. Promotes blood flow and recovery without adding fatigue.

Reduced training volume before race day. Maintains fitness while allowing full recovery for peak performance.

Workout of the Day named after fallen military/first responders. Typically longer, grind-style workouts testing mental toughness.

As prescribed. Completing workout with prescribed weights and movements (for Murph: 20lb vest).

Total amount of work. Example: 5 sets of 10 reps = 50 reps volume. Higher volume builds work capacity.

How hard you work. Can mean weight, speed, or effort level. Manage intensity to avoid burnout.

Gradually increasing training stress over time. Add reps, sets, weight, or reduce rest to continue improving.

Modifying a workout to match your current ability. Use bands, knee push-ups, or reduce reps to maintain intensity while building strength.

Maximum time allowed for a workout. Stop at the cap and record completed work (e.g., "12 rounds + 7 reps at 25:00 cap").

Light movement before workout to raise heart rate, increase blood flow, and prepare joints/muscles. Never skip it.

Light movement after workout (walk, easy jog) to gradually lower heart rate and begin recovery process.

Self-myofascial release using foam roller. Roll slowly over muscles to reduce tension and improve recovery.

Lunge position, back knee down, push hips forward. Stretches front of hip. Critical for runners and anyone who sits all day.

On hands and knees, alternate between arching back (cow) and rounding spine (cat). Mobilizes spine and warms up core.

Yoga pose that deeply stretches hip external rotators and glutes. Essential for hip mobility.

Dynamic stretch combining lunge, rotation, and hamstring stretch. Mobilizes hips, thoracic spine, and hamstrings in one movement.

Hold resistance band in front, pull apart to sides while keeping arms straight. Strengthens upper back and rear shoulders.