Murph
As fast as possible: 1.6 km Run, 100 Pull-up, 200 Push-up, 300 Squat, 1.6 km Run (70 min time cap)
This session is named after Lt. Michael P. Murphy (1976-2005).
RX version
- 1.6 km Run
- 100 Pull-up
- 200 Push-up
- 300 Squat
- 1.6 km Run
Scaled version
- 800 m Run
- 50 ring row
- 100 Incline push-up
- 150 Squat
- 800 m Run
Greg fits these sessions into YOUR week
He knows your load, your kit and how you feel today — and never offers a session you can't execute.
Start my 7 free daysGreg's other plans
Angie
Chipper, once through in order: 100 Pull-up, 100 Push-up, 100 Sit-up, 100 Squat (30 min time cap)
View session →Annie
As fast as possible: 50-40-30-20-10 Double-under, 50-40-30-20-10 Sit-up (15 min time cap)
View session →Barbara
As fast as possible: 5 rounds of : 20 Pull-up, 30 Push-up, 40 Sit-up, 50 Squat (40 min time cap)
View session →