← All workouts Named WOD
Murph
Hero WOD in honour of Lt. Michael Murphy — the best-known Memorial Day benchmark.
- Format
- For time
- Time cap
- none
The workout
For time, in this order:
- 1600 m Run
- 100 Pull-ups
- 200 Push-ups
- 300 Air Squats
- 1600 m Run
Hero WOD as a Chipper: 1600 m run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1600 m run. The middle parts may be partitioned freely, classically "Cindy-Style" (20 rounds of 5-10-15).
Murph in Kadence
Kadence ships Murph as a complete workout, not a list entry. The player runs every step with voice cues, counts reps and rounds, keeps the time cap, and writes the result — time or rounds — to your log and to Apple Health. Scale the weight or swap a movement in the builder, and it stays your version.
How the timer and builder work →
Download on the App Store Coming October 2026 to Google Play