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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. Partitioning means of course, breaking up the pullups, pushups and airsquats any way you see fit.
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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
*How many rounds can you and your partner get done before the 35 minute mark?