Workout: Vest Mile. Type: For Time. The Murph mile is nothing like a fresh mile, the vest changes everything. Run one mile wearing your 20lb vest, steady and controlled. Don't race it; learn what the weight does to your stride and your breathing over the full distance. The score is your time; compare it honestly to your unvested mile. 1 movement across 1 section. Created by Fiz.
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Vest Mile

The Murph mile is nothing like a fresh mile, the vest changes everything. Run one mile wearing your 20lb vest, steady and controlled. Don't race it; learn what the weight does to your stride and your breathing over the full distance. The score is your time; compare it honestly...

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For Timeadvancedmurph prepvestrunningtest
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Format
For Time
Time cap
20 mins
Level
advanced
The workout

For Time

1 Mile: Vested
FOR TIME
Run 1.6km
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Vest Mile is a for-time workout by Fiz, built from 1 movement, with a 20 mins cap. It is set at advanced level.

How to approach Vest Mile

Vest Mile loads the cardiovascular system, quads, calves and hamstrings hardest. Glutes and hip flexors take a share of the work too.

Vest Mile is scored on total time: the clock stops when the last rep is done, and a faster time ranks higher. A 20 mins cap applies, so anything unfinished at the buzzer is where your score lands.

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How long does Vest Mile take?
Vest Mile runs to a cap of 20 mins.

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