Workout Description

Why This Workout Is Very Hard

This is essentially a weighted Murph variant. The 9/6kg vest adds constant load across 1800m run, 112 pull-ups, 112 push-ups, and 112 squats — all movements that interfere with each other under fatigue. Pull-ups after push-ups destroys the upper body, and the vest prevents any true recovery. The up-downs serve as active rest but don't offset cumulative fatigue. Most average athletes will need significant scaling, particularly on pull-ups.

Benchmark Times for BSPP

• Elite: <23:30
• Advanced: 27:00-31:30
• Intermediate: 37:00-44:00
• Beginner: >105:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (10/10): With 112 reps each of air squats, push-ups, and pull-ups plus up-downs, all under a weight vest, muscular endurance is the dominant challenge across upper body, lower body, and core.
• Endurance (9/10): The 1,800m run combined with hundreds of reps of bodyweight movements under a weight vest creates a prolonged cardiovascular demand, pushing aerobic capacity to near-maximum levels throughout the workout.
• Speed (4/10): Pacing strategy is critical given the enormous volume and weight vest. Athletes must manage transitions and rep cadence carefully, but this is a long-duration grind rather than a sprint-cycling effort.
• Strength (3/10): The weight vest adds modest external load, slightly elevating strength demands beyond pure bodyweight, but the extremely high rep counts shift the stimulus firmly toward endurance rather than maximal force production.
• Flexibility (3/10): Standard mobility requirements for running, squatting, push-ups, and pull-ups apply. The weight vest does not significantly alter range of motion demands, keeping flexibility needs at a basic-to-moderate level.
• Power (2/10): Up-downs require a brief explosive component, but the overall workout is a slow grind of sustained effort. Power output is minimal and secondary to endurance and stamina across all movements.

Movements

• Push-Up
• Air Squat
• Run
• Up-Down
• Pull-Up

Scaling Options

Vest weight: Reduce to 5/3 kg or remove the vest entirely for newer athletes or those with shoulder/joint concerns. Air Squats: Keep at 112 or reduce to 75-80 reps; substitute goblet squats without vest if mobility is an issue. Push-Ups: Scale to knee push-ups, elevated push-ups (hands on box), or reduce to 75 reps. Pull-Ups: This is the primary scaling point — substitute ring rows, banded pull-ups, or jumping pull-ups; reduce volume to 75 reps if needed; for athletes with some pull-up capacity, consider 50 strict + 62 banded. Up-Downs: Keep as written — they are low skill and serve as transitions; reduce to 12 per round if needed. Run: Reduce to 1,200m or substitute 1,500m row or 5km bike erg for athletes with running limitations.

Scaling Explanation

Scale if you cannot complete at least 10 strict pull-ups unbroken without a vest, or if you cannot do 20+ push-ups unbroken. The vest should only be worn if you can complete all movements with solid mechanics under load — adding external load to broken movement patterns increases injury risk significantly. The goal is to finish in 35-55 minutes for competitive athletes; 55-75 minutes is appropriate for intermediate athletes with scaling. If your estimated time exceeds 75-80 minutes, reduce volume across all movements by 30-40% to preserve intensity and avoid a purely survival-mode effort. Prioritize technique on pull-ups and push-ups over hitting Rx numbers — sloppy reps under fatigue with a vest on is how shoulders get hurt. Athletes newer to weighted vests should always start lighter than they think they need.

Intended Stimulus

This is a long-duration grind inspired by the Ironman triathlon distances (1.2 mile swim, 112 mile bike, 26.2 mile run) — here translated into a weighted bodyweight chipper. Expect a 30-60+ minute effort depending on fitness level. The weight vest adds constant load throughout, turning every movement into a strength-endurance challenge. The primary demands are muscular endurance, mental toughness, and aerobic capacity. This is not a sprint — it's a long, steady engine test that will expose weaknesses in pull-up capacity and upper body pushing endurance under fatigue. The up-downs serve as active recovery transitions but will accumulate fatigue in the hips and shoulders. Primary challenge is mental: staying composed and methodical through high-volume reps when the body wants to stop.

Coach Insight

Treat this like a long race — go out conservative and build. The 1,800m run sets the tone; run at a conversational pace with the vest, not a hard effort. Air squats should be done in large sets early (sets of 20-30), staying upright and using the vest's weight to your advantage by keeping your chest tall. Push-ups will be the first major wall — break these early into manageable sets of 10-15 and never go to failure; sets of 8-10 are smarter mid-workout. Pull-ups are the crux — if you have 112 pull-ups in you under a vest, you're an advanced athlete. Strict sets of 5-7 with short rest (10-15 seconds) will outlast going to failure and resting 60+ seconds. Up-downs should be smooth and controlled — resist the urge to rush them as they spike heart rate. Common mistakes: running too fast, going unbroken on push-ups early and blowing up, and resting too long between pull-up sets. Keep moving — short rests beat long rests every time in a chipper like this.

Benchmark Notes

The primary limiters are weighted pull-up volume (112 reps) and push-up endurance under vest fatigue after a hard 1,800m run; up-downs add cumulative fatigue between movements. L5 (~48 min) reflects a capable CrossFitter breaking pull-ups into sets of 5-8, push-ups into sets of 10-15, and running the 1,800m in roughly 9-10 minutes under load.

Modality Profile

5 movements total: Run (M), Air Squat (G), Up-Down (G), Push-Up (G), Pull-Up (G). 4 gymnastics movements and 1 monostructural. 4/5 = 80% G, 1/5 = 20% M, 0% W.

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