"MURPH" - GORUCK VERSION

5.26.2025 MURPH - GORUCK VERSION

1 Mile Ruck

200 Sandbag Bent Over Rows

200 Push-Ups

300 Squats

1 Mile Ruck

Scoring: For time

Rx:
Wear weight vest or ruck 20/14 lbs
Sandbag 60/40 lbs
Note: 200 Sandbag Rows is the substitute for 100 Pull-ups. If you have a pull-up bar, you can choose either exercise.


Intermediate (A)
Perform full “Murph” without a weight vest
Sandbag 60/40 lbs

Intermediate (B)
Perform “Half Murph” with a weight vest (20/14 lb)
Sandbag 60/40 lbs

Beginner
“Half Murph”
1/2 Mile Ruck
100 Sandbag Bent Over Rows
100 Push-Ups
150 Air Squats
1/2 Mile Ruck

No Weight Vest
Sandbag 60/40 lbs