Workout Description

Why This Workout Is Very Hard

The weighted vest (20/14lb) significantly amplifies the challenge of 3200m total running and bodyweight movements. The high-volume gymnastics (100 pull-ups, 200 push-ups, 300 squats) create severe upper body fatigue, while the vest makes each air squat more demanding. The 2000m total rowing provides no relief, as it taxes the same muscle groups. Partner format helps but total volume remains brutal. Most athletes will need 35-45 minutes with multiple breaks.

Benchmark Times for Murph Demarcation

• Elite: <30:00
• Advanced: 33:00-36:00
• Intermediate: 39:00-42:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Extended duration with 4x800m runs, 2000m total rowing, and high-rep calisthenics while wearing a weight vest creates significant cardiovascular demand throughout.
• Stamina (8/10): Descending ladder of high-rep bodyweight movements combined with weighted running tests muscular endurance, particularly in pushing and pulling patterns.
• Speed (4/10): Steady pacing required for running portions and high-rep sets. Partner format allows some recovery during splits.
• Strength (3/10): Weight vest adds resistance but movements remain primarily endurance-focused. Pull-ups with vest provide moderate strength challenge.
• Flexibility (3/10): Standard mobility requirements for squats, running mechanics, and pull-ups. Weight vest slightly increases mobility demands.
• Power (2/10): Minimal power output required. Weight vest and fatigue make explosive movement unlikely and inadvisable.

Movements

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

Scaling Options

Remove vest for newer athletes. Reduce run distance to 400m. Pull-ups: Ring rows (horizontal body) or banded pull-ups. Push-ups: Elevate hands on box or do from knees. Air squats: Reduce depth if mobility limited, use target for consistent depth. Row: Scale to 500m buy-in/out. Overall volume can be reduced by 25-50% while maintaining movement pattern. Example scaled version: 400m runs, 30-20-10 pull-ups, 60-40-20 push-ups, 90-60-30 squats.

Scaling Explanation

Scale if unable to complete 5+ strict pull-ups, 15+ push-ups unbroken, or run 800m under 4:30 with vest. Priority is maintaining consistent movement through all rounds - technique should not break down significantly. Target completion time is 35-45 minutes. Scale to allow continuous work with minimal extended breaks. Athletes should feel challenged but able to maintain form and breathing throughout. If time exceeds 50 minutes, reduce volume for next attempt.

Intended Stimulus

Long-duration oxidative workout (35-45 minutes) with glycolytic bursts during bodyweight movements. Primary challenge is maintaining consistent output while managing fatigue under load (weight vest). The descending rep scheme tests mental fortitude as much as physical capacity. Partner format allows for strategic work-sharing while maintaining intensity.

Coach Insight

Start row at sustainable pace (2:00-2:15/500m). Partners should stay together on runs - use this time for active recovery. Split bodyweight work based on strengths (e.g., one partner leads pull-ups, other push-ups). Break pull-ups early (sets of 5-8) before fatigue sets in. Push-ups in sets of 10-15 with brief shakes. Air squats can be larger sets (25+) but maintain full range of motion. Transition quickly between movements. The vest will amplify fatigue - control breathing and posture especially on runs.

Benchmark Notes

This is a partner workout with weighted vest (except rowing). Breaking down components: Buy-In: 1000m Row (no vest) - Elite: 195-210s - Intermediate: 225-240s Main Work (with 20/14lb vest): 4 rounds of descending reps with 800m runs Round 1 (50-100-150): - 800m Run: 180s (together) - 50 Pull-Ups: ~75s (split 25 each) - 100 Push-Ups: ~120s (split 50 each) - 150 Air Squats: ~180s (split 75 each) R1 Total: ~555s Round 2 (30-60-90): - 800m Run: 190s - 30 Pull-Ups: ~50s - 60 Push-Ups: ~80s - 90 Air Squats: ~120s R2 Total: ~440s Round 3 (20-40-60): - 800m Run: 200s - 20 Pull-Ups: ~35s - 40 Push-Ups: ~60s - 60 Air Squats: ~90s R3 Total: ~385s Round 4 (Run only): - 800m Run: 210s Buy-Out: 1000m Row - Added fatigue: 240-270s Total for elite (L10): ~30 minutes (1800s) Using Murph (with vest) as primary anchor since workout has similar volume and movement pattern. Murph L10 is 30-34 min, but this workout has more total volume with the rowing bookends, justifying slightly longer times. Recap: Male L10: 30:00 (1800s) Male L5: 42:00 (2520s) Male L1: 60:00 (3600s) Female L10: 35:00 (2100s) Female L5: 47:00 (2820s) Female L1: 65:00 (3900s)

Modality Profile

Of the 5 movements: Row and Run are Monostructural (2/5). Pull-Up, Push-Up, and Air Squat are Gymnastics (3/5). No Weightlifting movements present. Rounded to nearest 10% gives G:60%, M:40%, W:0%

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