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Below, I've broken down "Murph" into 4 levels. I'll be doing L2, the standard benchmark. I'm not a big fan of using a weight vest on a workout like this unless there's a whole lot of money on the line and you've been training regularly with a weighted vest. If it's that easy for you that you need a vest, go faster instead. If you just have to wear a vest though, I have them. But I don't advise it. And this year in particular, few of you have been doing much in the way of pullups or training in a vest.
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For those of you unfamiliar, the runs have to be done 1st and last. The exercises though, can be broken up in any way you wish or of course can be done straight through as written. I highly recommend partitioning and NOT going straight through.
Murph L1 -- 1/2 Murph
Run 1/2 Mile *
50 Pull Ups
100 Push Ups
150 Air Squats
Run 1/2 Mile
*You may go ahead and run the mile if easily capable of that currently.
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Murph L2 (Standard/benchmark)
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
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Weighted Murph L3 -- with 20/14 lb Weighted Vest or Body Armor
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
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Partner Murph or Amrap Murph
Run a mile together
Trade off rounds of "Cindy"
5 Pullups, 10 Pushups and 15 Airsquats until the 35 minute mark
Then run 2nd mile together