Workout Description

Why This Workout Is Hard

Basic movements but considerable total volume (50 pull-ups, 100 push-ups, 150 air squats, and 800m running). Most athletes will need planned breaks, especially on push-ups. The stimulus is sustained muscular endurance with moderate cardio. Expected finish times cluster around 15–25 minutes for trained athletes, making it a demanding but accessible benchmark without advanced skills or external load.

Benchmark Times for Mini Murph

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-21:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High total reps require repeated submaximal efforts, especially on push-ups and air squats. Success depends on managing muscular burn and minimizing rest across five rounds.
• Endurance (6/10): Two 400m runs plus continuous calisthenics drive a steady aerobic demand. Heart rate stays elevated but not a maximal sprint, rewarding consistent breathing and sustainable pacing.
• Speed (5/10): Transitions and quick but sustainable set cycling matter. Excessive sprinting early often backfires when push-ups fatigue; moderate speed rewarded more than all-out bursts.
• Power (2/10): Explosiveness is not primary. Short bursts may occur off the pull-up bar or into/out of runs, but output is mainly steady-state rather than maximal power.
• Flexibility (2/10): Standard ROM: full-depth squats, proper push-up lines, and active shoulders in pull-ups. No extreme positions, but sound mobility supports consistency and quality.
• Strength (1/10): No external loading and no heavy strength elements. Bodyweight-only pulling and pressing emphasize capacity over maximal force production.

Scaling Options

Scale to: Ring Rows + Incline Push-Ups + 400m Runs • Banded Pull-Ups + 10 Push-Ups/20 Air Squats per round • 4 rounds instead of 5

Scaling Explanation

These options keep movement patterns and stimulus while adjusting pull/push difficulty and total volume so athletes can maintain consistent sets and steady pacing.

Intended Stimulus

Steady cardio with muscular stamina. The runs are strong but not sprints. In the 5 rounds, keep pull-ups and push-ups in controlled, repeatable sets to avoid hitting failure. Aim for consistent round times, smooth transitions, and unbroken squats. It should feel challenging but sustainable, with a final push on the last run.

Coach Insight

Pace the first 400m at about 80–85% and settle into repeatable sets (e.g., 5/5 pull-ups, 10/10 push-ups, squats unbroken). The one tip: break push-ups early before you hit failure—short, planned sets beat long rests. Avoid rushing transitions into sloppy reps. Keep ROM honest, breathe on squats, and don’t redline until the final run.

Benchmark Notes

These times set finish targets from beginner to elite. If you’re near the middle (L5 ~21:00), you’re on track. Finishing faster means you kept sets tight and transitions quick; slower suggests too much rest or big drop-offs on push-ups/pull-ups. Use these to guide pacing and scaling.

Modality Profile

Most time is spent on gymnastics-style bodyweight movements (pull-ups, push-ups, air squats). The two 400m runs add a smaller but meaningful monostructural aerobic component. There is no external loading, so weightlifting is not represented.

Similar Workouts to Mini Murph

If you enjoy Mini Murph, you might also like these similar CrossFit WODs:

• Paz (90% similar) - Cash-In: 1,000 meter Run Directly into AMRAP in 22 minutes of: 23 Air Squats 7 Burpees 14 Push-Ups ...
• Task Tabata (89% similar) - For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 sec...
• Blackjack (89% similar) - For Time 20 Push-Ups 1 Sit-Up 19 Push-Ups 2 Sit-Ups 18 Push-Ups 3 Sit-Ups ...continue this pattern u...
• Upside-Down Angie (89% similar) - For Time 100 Air Squats 100 Sit-ups 100 Push-ups 100 Pull-ups...
• MA3 Oscar Temores (89% similar) - For time: 8 rounds of: 11 Hand Release Push-Ups 30 Walking Lunges 19 Sit-Ups...
• Never Forget 31.01.2022 (89% similar) - AMRAP in 20 minutes 22 seconds 24 Burpees 29 Air Squats 1 minute Plank Hold 31 Alternating Lunges...
• Nicole (89% similar) - AMRAP in 20 minutes 400 meter Run Max Rep Pull-Ups...
• Donald L. Wheeler Jr. (89% similar) - 13 Rounds for Time 13 Air Squats 13 Push-Ups 13 Reverse Crunches 13 Dips Cash-Out: 4 minute Plank H...

These WODs similar to Mini Murph share comparable training demands, time domains, and movement patterns.