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Thiccboi Special for This Year’s Murph Challenge 2025

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The Murph Challenge 2025 – 45 Minutes (Time)

Hero W.O.D. – “Murph”

RX

For time:

1-mile run

100 pull-ups

200 push-ups

300 air squats

1-mile run

– Partition the pull-ups, push-ups, and squats as needed.

– If you’ve got a 14/20-lb vest or body armor, wear it.

Intermediate

For time:

1-mile run

50 pull-ups

100 push-ups

150 air squats

1-mile run

– Partition reps as desired.

– Start the second run no later than 25:00.

Scaled/Beginner

For time:

800-meter run

Then, 10 rounds of:

5 ring rows

10 push-ups (from knees or with hands elevated on a box)

15 air squats

Then, 800-meter run

– Start the second run no later than 20:00.