Competition Corner

Murph Pairs Intermediate

MURPH PARTER Intermediate
The below workout is a partner & intermediate version of Murph.
Teams of two, alternate ~400m runs, with 1x GO RUCK rucksack between 2, using it as a 'baton', until they accumulate 1-mile.
With one person working at a time, the subsequent body of repetitions (pull-ups, push-ups & squats) can be divided between the pair - however the team sees fit.
The working athlete must be wearing the rucksack to complete the running that bookends the workout & the squats ONLY. For the pull-ups and the push-ups, there is no rucksack being worn.
It can be taken off, passed and worn as many times as is necessary between the pair during the squats.
To finish the workout the teams of two once again alternate ~400m runs, with 1x GO RUCK rucksack between 2, using it as a 'baton', until they accumulate 1-mile.
1-mile run
100 Pull-Ups
200 Push-Ups
300 Squats
1-mile run
Males wear a 20lb GO RUCK rucksack for the run and the squats.
Females wear a 14lbs GO RUCK rucksack for the run and the squats.