Murph Primer
Race week. Three easy rounds of a 200m run, five pull-ups, ten push-ups, fifteen air squats — no vest, no grinding, just moving the exact patterns you'll run Saturday. This is a rehearsal, not a workout. Keep it crisp and stop while it still feels easy. The score is your time.
- Format
- For Time
- Time cap
- 15 mins
- Level
- beginner
For Time
Free on iOS and Android. Get a global ranking, score history, and head-to-head callouts.
Open in FizMurph Primer is a for time workout by Fiz, built from 4 movements, with a 15 mins cap. It is set at beginner level.
How to approach Murph Primer
Murph Primer loads the quads, glutes, cardiovascular system and calves hardest. Lats, biceps and chest take a share of the work too. Go out slower than feels natural: the opening effort is the one you can most afford to give away, and the positions you protect early are what you'll still have at the end.
Murph Primer is scored on total time: the clock stops when the last rep is done, and a faster time ranks higher. A 15 mins cap applies, so anything unfinished at the buzzer is where your score lands.