Murph

Fitness / WOD

For time. Score: your time.

1 mile Run monostructural

100 Pull-up gymnastics

200 Push-up gymnastics

300 Air squat gymnastics

1 mile Run monostructural

Partition the pull-ups, push-ups,

and squats as needed

If you've got a 14/20-lb vest or body armor, wear it

Works: quadriceps, calves, hamstrings, chest, lats · also glutes, abdominals, biceps, middle back, shoulders, triceps

Time0:00Tap start. The clock begins after a three-second count.

Done0 / 5

Round1 of 1

Scores stay on this device. Nothing is sent anywhere.

Scale the loads and the movements to what you can do well today. The clock is a tool, not a judge. Stop if your form falls apart.

Dataset by UiHyunK on Kaggle; content collected from CrossFit.com. Review redistribution terms before publication.

Know your numbers.

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Two numbers in, five zones out. Pick how hard you plan to go and get the heart rate to hold.

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How many reps you had left, turned into a share of your max and a weight for the bar.

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Log a set with reps left in the tank and see the max it points to.

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A set to failure, and what that strength looks like from one rep to ten.