Shakeout
Two days out. An easy 800m run and fifty slow air squats to keep the legs awake — nothing that costs you anything. Then rest, eat, and get your vest and your plan ready. You've built every piece of Murph over five weeks; Saturday you put them together. 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 FizShakeout is a for time workout by Fiz, built from 2 movements, with a 15 mins cap. It is set at beginner level.
How to approach Shakeout
Shakeout loads the quads, glutes, cardiovascular system and calves hardest. Hamstrings, hip flexors and core 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.
Shakeout 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.