01 Choose Your Workout

EXPERT

Wearing a 20lb (9kg) weight vest, run one mile; do 100 pull-ups, 200 press-ups and 300 squats sequentially; then run another mile.

EXPERT LITE

Keep the vest but partition the reps. For example, run

one mile; do 20 rounds of 5, 10, and 15 pull-ups, press-ups and squats; then run another mile.

HERO

Perform the Expert Lite Murph, breaking up your reps as before. But ditch the

weights vest to make the work more manageable.

HERO LITE

Complete half of a Hero Murph. Run

half a mile, then do 50 pull-ups, 100 press-ups and 150 squats, then run another half-mile to finish.