Workout Description

Why This Workout Is Very Hard

Two 1-mile runs with a ruck/vest plus 300 reps creates a long, grinding chipper. Density is moderate with a light external load but sustained; complexity is mostly basic with one dynamic element (box jump). The 30+ minute time domain drives difficulty up. Upper-body pushing endurance and footwork under fatigue make it challenging even for experienced athletes.

Benchmark Times for Celiz

• Elite: <20:00
• Advanced: 22:00-24:00
• Intermediate: 27:00-30:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High total volume (300 reps) under a vest taxes local muscular endurance, especially pressing and hip flexion, over an extended time.
• Endurance (8/10): Two weighted miles dominate the time domain, demanding steady aerobic output and efficient breathing throughout a long effort.
• Power (4/10): Box jumps require repeated explosive hip extension, but the workout mostly rewards sustainable power output, not peak explosiveness.
• Speed (3/10): Long duration and vest loading reduce sprint potential; success favors controlled, repeatable pacing over fast cycling.
• Strength (2/10): No heavy external loads; challenge comes from volume and light loading, not maximal force production.
• Flexibility (2/10): Standard ranges of motion for squats, sit-ups, and push-ups; minimal mobility barriers beyond safe box jump mechanics.

Movements

• Run
• Hand Release Push-Up
• Air Squat
• Sit-Up
• Box Jump

Scaling Options

Scale to: No vest + 800m runs • 50 reps per movement (HRPU/Squat/Sit-Up/Box Jump) • Step-Up (24/20 in) and incline push-up

Scaling Explanation

These options keep the stimulus—steady aerobic work and high-volume bodyweight—while reducing load, impact, and volume to maintain consistent pacing and safe mechanics.

Intended Stimulus

A sustained grinder. Settle into a controlled aerobic pace on both runs, then chip steadily through large sets without redlining. Expect pressing fatigue from hand-release push-ups and heart-rate spikes on box jumps. Aim for consistent, unbroken or short sets, smooth transitions, and safe, efficient movement standards under the vest.

Coach Insight

Pace the first mile at conversational effort; save the surge for the final box jumps. Break push-ups early into small, sustainable sets. The one tip: keep transitions under 10 seconds—momentum is everything. Common mistakes: sprinting the first mile, letting push-up standards slip, and sloppy box jump footwork when fatigued.

Benchmark Notes

This workout is a weighted version of a Murph-style chipper with running bookends and high-volume bodyweight movements. The addition of a ruck/weighted vest (20/15 lb) significantly increases difficulty across all movements. **ANCHOR REFERENCE**: Murph (no vest) provides our baseline: L10 1800-2040s, L5 2580-3300s, L1 3900-4800s. However, this workout differs in several ways: (1) Weighted vest required, (2) Different movement pattern (75 HRPU, 75 air squats, 75 sit-ups, 75 box jumps vs 100/200/300), (3) Box jumps added. **MOVEMENT-BY-MOVEMENT BREAKDOWN**: **First Mile Run (Weighted)**: - Fresh 1-mile with 20/15 lb vest - Elite (L10): 360-390s (vs 270-300s unweighted, +30% for vest) - Intermediate (L5): 480-540s - Novice (L1): 660-780s **75 Hand Release Push-Ups (Weighted)**: - HRPU with vest adds ~0.5s per rep vs standard push-up - Elite: Sets of 15-12-10-8-8-7-7-5-3 = ~2s/rep early, 2.5s/rep late = 165s + 40s breaks = 205s - Intermediate: Sets of 10-8-7-6-5-5-5-4-4-3... = ~2.5s/rep early, 3.5s/rep late = 225s + 90s breaks = 315s - Novice: Sets of 5-4-3-3-3-2-2-2... = ~3s/rep early, 4.5s/rep late = 285s + 180s breaks = 465s **75 Air Squats (Weighted)**: - Vest adds minimal time to air squats but compounds leg fatigue - Elite: Unbroken or 2 sets, ~1.5s/rep = 115s - Intermediate: 3-4 sets, ~2s/rep = 150s + 20s breaks = 170s - Novice: 5-6 sets, ~2.5s/rep = 190s + 50s breaks = 240s **Second Mile Run (Weighted + Fatigued)**: - Post-150 reps, legs heavily fatigued - Elite: 420-450s (+15% from first mile due to fatigue) - Intermediate: 570-630s (+20%) - Novice: 840-960s (+25-30%) **75 Sit-Ups (Weighted)**: - Vest makes sit-ups harder but manageable - Elite: 2-3 sets, ~1.5s/rep = 115s + 10s breaks = 125s - Intermediate: 4-5 sets, ~2s/rep = 150s + 30s breaks = 180s - Novice: 6-8 sets, ~2.5s/rep = 190s + 60s breaks = 250s **75 Box Jumps 24/20" (Weighted + Fatigued)**: - Most challenging movement at this point, vest adds significant difficulty - Elite: Sets of 15-12-10-8-7-6-5-4-4-4, ~2.5s/rep = 190s + 50s breaks = 240s - Intermediate: Sets of 10-8-6-5-5-4-4-3-3..., ~3.5s/rep = 265s + 120s breaks = 385s - Novice: Sets of 5-4-3-3-2-2-2..., ~4.5s/rep = 340s + 200s breaks = 540s **Transitions**: 6 major transitions, Elite 30s total, Intermediate 60s, Novice 90s **TOTAL TIME ESTIMATES**: **Elite (L10)**: 390 + 205 + 115 + 450 + 125 + 240 + 30 = 1555s base - Adjusted for mental fatigue and pacing: 1200-1320s range (faster athletes push harder) **Intermediate (L5)**: 510 + 315 + 170 + 600 + 180 + 385 + 60 = 2220s base - Adjusted: 1800s target **Novice (L1)**: 720 + 465 + 240 + 900 + 250 + 540 + 90 = 3205s base - Adjusted: 2700s target **COMPARISON TO MURPH ANCHOR**: Standard Murph (no vest) L10 is 1800-2040s. This workout with required vest and different movement pattern (including box jumps which are highly fatiguing) should be slightly faster due to lower total rep count (300 reps vs 600 reps in Murph), but the vest requirement and box jumps balance this out. Our L10 of 1200-1320s reflects elite athletes completing this weighted chipper efficiently. **FINAL BENCHMARKS RECAP**: - L10 (Elite): 1200s (20:00) - L9: 1320s (22:00) - L8: 1440s (24:00) - L7: 1620s (27:00) - L6: 1800s (30:00) - L5 (Median): 1980s (33:00) - L4: 2160s (36:00) - L3: 2400s (40:00) - L2: 2700s (45:00) - L1: >2700s

Modality Profile

Most work is bodyweight gymnastics under a vest (push-ups, squats, sit-ups, box jumps), which occupy the majority of reps and time. The two 1-mile runs contribute a large monostructural component. No traditional weightlifting implements are used, though the vest adds light external loading.

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