Workout Description

Why This Workout Is Hard

Candy packs Murph’s calisthenics volume (100 pull-ups, 200 push-ups, 300 air squats) into a continuous, round-based sprint. Movement complexity is basic-to-moderate, but the sheer upper-body and leg volume makes it a grinder. Expect push-up fatigue to be the limiter and grip to matter late. Faster athletes can push 15–20 minutes; most will battle in the 20–30 range.

Benchmark Times for Candy

• Elite: <15:00
• Advanced: 17:00-20:00
• Intermediate: 22:00-24:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-rep muscular endurance in upper body and legs is the primary challenge. Push-up and pull-up capacity determine pacing, with legs taxed by 300 air squats across five rounds.
• Endurance (6/10): Sustained breathing and heart rate for 20–30 minutes with limited rest. No monostructural element, but continuous gymnastics volume drives aerobic demand, especially if transitions are fast and sets are pre-planned.
• Speed (5/10): Fast transitions and purposeful but sustainable rep speed matter. Athletes can sprint early but must quickly settle into controlled pacing to avoid push-up failure.
• Strength (2/10): No external loading. Basic bodyweight strength is required, but the test emphasizes repeatability over max force production.
• Flexibility (2/10): Standard ROM: full-depth squats, chest-to-deck push-ups, and chin over bar. Mobility matters for quality reps, but there are no extreme ranges or skill positions.
• Power (2/10): Explosiveness is not a key driver. Smooth, repeatable repetitions and efficient movement economy are more important than peak power output.

Scaling Options

Scale to: Ring Row + Elevated Push-Up (20/40/60) • Banded Pull-Up + Regular Push-Up (15/30/45) • Reduce to 4 Rounds or 12/24/36 per round

Scaling Explanation

These options preserve the stimulus—high-volume upper-body pulling/pressing and steady squatting—while adjusting difficulty to avoid failure and maintain consistent movement across all five rounds.

Intended Stimulus

A steady, bodyweight grinder that starts smooth and gets gritty. Manage push-up fatigue with planned breaks, stay efficient on squats, and keep pull-ups tidy to protect grip. Transitions should be quick, but effort should feel controlled—breathing hard, arms fading, legs burning—yet always moving. Aim for consistent splits across rounds with a late push if capacity allows.

Coach Insight

Pace the push-ups early—small, consistent sets beat blow-ups. Use short, timed rests and move immediately. Your one big tip: Protect your push-ups. Break before failure so you never hit singles. Common mistakes: Going unbroken early, resting too long between movements, and losing squat range. Keep transitions tight and standards crisp.

Benchmark Notes

Times represent finish standards from beginner to elite. If you’re around 24 minutes, you’re solidly intermediate. Sub-20 requires unbroken or near-unbroken sets and short transitions. Newer athletes should aim to stay moving, break early, and avoid hitting failure—finishing under the time cap is the main goal.

Modality Profile

All three movements are gymnastics/bodyweight. There is no monostructural cardio or external loading. The entire challenge comes from repeatability, pacing, and managing upper-body fatigue while cycling bodyweight reps efficiently.

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