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Superior Pull Up WODs to Make you Look Good and Move Well

Time for a stronger upper body!

Pull Up WODs 2 – Murph

For Time

  • 1 mile Run
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Air Squats
  • 1 mile Run

All with a Weight Vest (20/14 lb)

How do you perform the “Murph” workout?

Start and end the workout with a mile Run. Partition the Pull-Ups, Push-Ups, and Squats as needed. Women wear a 14 lb. weight vest, and men wear a 20 lb. weight vest.

How do you score the “Murph” workout?

Score is the time it takes to complete all the movements, including both runs.

What is a good score for the “Murph” workout?

– Beginner: 63-71 minutes

– Intermediate: 47-58 minutes

– Advanced: 36-41 minutes

– Elite: <35 minutes

What are the tips and strategy to use for the “Murph” workout?

If you choose to partition the reps (which is the original intent of the workout) partition them as follows: 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats.

In the CrossFit community, this is known as performing 20 rounds of “Cindy.” It’s the most efficient way to partition such a high volume of reps.

What is the intended stimulus for the “Murph” workout?

While this WOD is an endurance-type workout, it should be performed in approximately an hour or less.

If, for example, it takes you 90+ minutes to complete, you’ve altered the stimulus and lost the requisite intensity – meaning you should consider scaling.

How do you scale the “Murph” workout?


“Half Murph”

  • 1/2 mile Run
  • 50 Pull-Ups
  • 100 Push-Ups
  • 150 Air Squats
  • 1/2 mile Run

(no Weight Vest)

Intermediate (A)

Perform full “Murph” without a weight vest

Intermediate (B)

Perform “Half Murph” with a weight vest (20/14 lb)

Dumbbell Only

For time:

  • 1 mile Run
  • 100 Dumbbell Bent Over Rows
  • 200 Push-ups
  • 300 Air Squats
  • 1 mile Run

No Equipment

For time:

  • 1 mile Run
  • 200 Push-Ups
  • 300 Air Squats
  • 400 Sit-Ups
  • 1 mile Run

No room to run?

Substitute the 1 mile run with 500 Jumping Jacks, the 800m run with 250 Jumping Jacks.

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