The Murph

The Murph 

This workout is done with a 10 kilo (or 20 pounds) body armour/weight.

1 Mile run
100 Pull-ups
200 Push-ups
300 Air squats
1 Mile run


The Murph (10K body armour optional) + Additional Stretching

12 Sun Salutations
100 Pull-ups
200 Push-ups
300 Air squats
400 Sit-ups
1 Mile run (optional)
6 Minute Ab Workout (optional)
10 Full Back Bends (Bridge)
2/3 Minutes Forward Bend (Or Dog/Mountain)
Eye exercises
Go to the mirror and say: "I love you. I really, really love you."

Extreme Work Out Level 1

1000 push up
1000 sit ups
1000 squats
100 pull ups
12 sun salutations
10 full backbends
16 km jogging

At least once a week.
Try to do this at least 2 days a week, building up to 5/6 times a week. 16K can be spread out throughout the week.

Extreme Work Out Level 2

1000 push up
10,000 sit ups (takes about 1 hour and 15 minutes)
1000 squats
100 pull ups
12 sun salutations
10 full backbends
16 km jogging

At least once a week.
Try to do this 2 days a week, building up to 5/6 times a week. 16K can be spread out throughout the week, as well as the 10,000 sit ups.

Quick Work Out

Daily Practice