Built for Murph
Program·10 workouts

Built for
Murph

A 4-week on-ramp to the Memorial Day Hero WOD. Builds the mile, the pull-ups, the push-ups, and the squats one piece at a time - ending with the real thing.

by @fiz16 followersPublished Jun 2026
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Workouts
Workouts
01 MULTI-SCORE
Three Hundred Air Squats
Three hundred for time. The simplest piece of Murph - and the part everyone u...
For Time
murph_prepair_squatbodyweight
intermediate
02 MULTI-SCORE
Vest Familiar
First day in the vest. Three easy rounds - get used to the weight under your ...
For Time
murph_prepvestbodyweight
intermediate
03 MULTI-SCORE
One Hundred Pull-Ups
One hundred pull-ups, any style, for time. Break them into a scheme you can h...
For Time
murph_preppull_upgymnastics
intermediate
04 MULTI-SCORE
Two Hundred Push-Ups
Two hundred push-ups for time. Pick a scheme - 20×10, 40×5, whatever stays un...
For Time
murph_preppush_upbodyweight
intermediate
05 MULTI-SCORE
The Mile
A flat-out mile. Know your time. The Murph mile feels nothing like this - but...
For Time
murph_preprunningtest
intermediate
06 MULTI-SCORE
Half Murph
Half the reps, full intent. 800m, 50/100/150, 800m - with the vest. Your time...
For Time
murph_prepvestbodyweight
advanced
+ 4 more workouts in Fiz
Program: Built for Murph by Fiz. A 4-week on-ramp to the Memorial Day Hero WOD. Builds the mile, the pull-ups, the push-ups, and the squats one piece at a time - ending with the real thing. 10 workouts, 0 likes, 0 saves.