"Murph"

or time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Scaled

1/2 mile Run
25 Pull-ups (or beginner pull ups)
50 Push-ups
75 Squats
1/2 mile Run

Partition the pull-ups, push-ups, and squats as needed.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

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