Workout: Murph Primer. Type: For Time. 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. 4 movements across 1 section. Created by Fiz.
FizWorkout

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.

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For Timebeginnermurph preptaperbodyweight
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Format
For Time
Time cap
15 mins
Level
beginner
The workout

For Time

3 Rounds: Easy
FOR TIME
Run 200m
Pull-Ups 5 reps
Push-Ups 10 reps
Air Squats 15 reps
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Murph 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.

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.

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How long does Murph Primer take?
Murph Primer runs to a cap of 15 mins.

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