For TimeEliteHeroPartner~50 min
Murph Demarcation
With a partner, for time:
1000-calorierow (1,000-m row buy-in)
800-mrun (Run together)
50pull-ups
100push-ups
150air squats
800-mrun (Run together)
30pull-ups
60push-ups
90air squats
800-mrun (Run together)
20pull-ups
40push-ups
60air squats
800-mrun (Run together)
1000-calorierow (1,000-m row buy-out)
With a weight vest (20/14 lb), except on the row.
Equipment
Pull-Up BarRowing MachineWeight Vest
Workout Details
- Stimulus
- Partner Murph variant with descending Cindy blocks separated by 800m runs. Total volume: 100 pull-ups, 200 push-ups, 300 air squats (same as Murph), plus 3200m of running and 2000m rowing — all in a weight vest. The descending structure means the first block is the longest grind and each subsequent one gets shorter.
- Score Type
- Time
- Rep Scheme
- Descending