“Murph Demarcation”

Kobalt Performance Benchmark WOD

×
  • For Time (with a Partner)
  • Buy-In:
  • 1000 meter Row
  • 800 meter Run
  • 50 Pull-Ups
  • 100 Push-Ups
  • 150 Air Squats
  • 800 meter Run
  • 30 Pull-Ups
  • 60 Push-Ups
  • 90 Air Squats
  • 800 meter Run
  • 20 Pull-Ups
  • 40 Push-Ups
  • 60 Air Squats
  • 800 meter Run
  • Buy-Out:
  • 1000 meter row
  • Wear a Weight Vest (20/14 lb), except on the row

Partners run together. For everything else (row, push-ups, pull-ups, and air squats) one partner works at a time; break up the reps between partners as needed.

×
This partner-style take on the infamous "Murph" Hero WOD is made up of the same number of reps of pull-ups (100), push-ups (200), and air squats (300), as well as a cumulative 2 miles of running - but with a prescribed descending rep scheme and the run broken into 800 meter lengths. And, to top it all off, add a 1,000-meter row (without the vest) at the beginning and end.

We first found the workout posted by Ant Plater of Kobalt Performance Coaching @kobalt_performance_coaching on February 8, 2019. Ant and his partner posted a time of 1:08.
Movements : Air Squat, Pull-Up, Push-Up, Row, Run
Scoring : For Time