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STRUCTURE: 800m Run, 50 Pull Ups, 100 Push Ups, 150 Air Squats, 800m Run

STIMULUS: “MURPH” is a Hero WOD, today we will do HALF MURPH

STRATEGY: Athletes will perform this workout as written, unpartitioned. You must complete the run before moving on to the 50 pull ups, you must complete all 50 pull ups before moving on to the 100 push ups, etc..

SCALING: Athletes can reduce reps as needed to meet the time cap

SCORING: Athletes’ score will be the Time it takes them to complete the workout

Half Murph – UNPARTITIONED (Time)


800m Run

50 Pull Ups

100 Push Ups

150 Squats

800m Run

40 min Time Cap

RX+-Same as RX

RX-As Written

50-59-Jumping Pull Ups, Push Ups on knees

60+-Ring Rows, Push Up on knees

Basics-400m Run, 25 Ring Rows, 50 Push Ups on knees, 75 Air Squats