For TimeMetconBenchmark60:00
Murph
Monostructural
Gymnastics
Solo
Workout Details
For Time
60:00
For Time:
1.6 kmRun
↳ 1.0 miles
100Pull-Up
200Push-Up
300Air Squat
1.6 kmRun
↳ 1.0 miles
Wear a Weight Vest (20/14 lbs)
Partition the Pull-Ups, Push-Ups, and Air Squats as needed
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1Pace the runs evenly; don't go out too fast on the first mile.
- 2Consider partitioning the pull-ups into sets of 5-10 to avoid burnout.
- 3For push-ups, keeping your core engaged will help maintain form throughout the higher volume.
- 4Air squats should be done with controlled speed; avoid rushing to maintain proper form.
- 5Stay hydrated and take short, strategic rest breaks if needed.
Safety Considerations
Technical Focus
Monitor for excessive fatigue during pull-ups, leading to loss of form.
Recommended Warm-Up
General Warm-Up:
- 2 min (easy pace) Jog - 2 min(Warm-up for the running segments)
Mobility Stretching:
- 10 Shoulder Stretch(Focus on loosening shoulders for pull-ups.)
- 10 Hip Flexor Stretch(Loosen up the hips for squats and running.)
- 10 Wrist Mobility(Prep wrists for push-ups and pull-ups.)
Activation Movements:
2 rounds- 10 Air Squat(Light air squats to activate legs.)
- 5 Kipping Pull-Up Practice(Focus on form for pull-ups if experienced.)
- 5 Push-Up(Engage core and maintain proper form.)
Scaling Options
Intermediate
Reduce weighted vest by 10% and decrease rep counts.
- 1
pull up
Banded Pull-Ups
- 2
push up
Knee Push-Ups
- 3
air squat
Reduce reps to 200.
Scaled
Further reduce weighted vest and rep counts.
- 1
pull up
Ring Rows
- 2
push up
Incline Push-Ups
- 3
air squat
Reduce reps to 150.
Discover More Workouts
For TimeMetcon
Quarterfinals 22.1
15:00
Dumbbell Walking LungeHandstand Push-UpFront Rack Walking Lunge+3 more
View Workout
OtherMetcon
Venom Burpee Broad Jump & Deadlift & Goblet Squat & Row or SkiErg & Walking Lunge & Wall Ball Ambush
15:00
RunRow or SkiErgGoblet Squat+4 more
View Workout
For TimeMetcon
Obsidian Bar-facing Burpee & Power Snatch Uprising
3 Rounds
Bar-facing BurpeePower Snatch
View Workout