Shared workout · Multi-sport
Memorial Day Murph Challenge
Made with Fit File Forge. Describe any workout in plain words — we build it for your Garmin. Try Forge →
THE WORKOUT, STEP BY STEP
MULTI-SPORT
Memorial Day Murph Challenge
Full Murph challenge: 1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1 mile run. Can be done with or without a vest (14 lb women, 20 lb men). Partitioned as 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats. Controlled and sustainable effort on both runs.
ACTIVE1.6 km
Run 1 mile at controlled, sustainable effort
5 reps
Pull-ups
10 reps
Push-ups
15 reps
Air squats
ACTIVE1.6 km
Run 1 mile at controlled, sustainable effort
Workout Library
MORE WORKOUTS LIKE THIS
- RunningThresholdDifficulty 5 of 5 — Elite
Norwegian Double Threshold Day
AM: 5 × 2 km controlled · PM: 25 × 400 m — this is the AM half
1 h 10Inspired by Ingebrigtsen brothersElite · scaled version inside - RunningRace-specificDifficulty 5 of 5 — Elite
Canova Special Block (AM)
Two substantial workouts in one day — this is the AM half
2 hInspired by Renato CanovaElite · scaled version inside - RunningVO2maxDifficulty 4 of 5 — Very hard
The Zátopek 400s Day (Scaled)
A historical curiosity, scaled: 3 × 10 × 400 m
1 h 20Inspired by Emil Zátopek
WANT YOUR OWN? DESCRIBE IT.
Type any session the way you'd tell a training partner — Forge turns it into a Garmin workout in seconds, and your coach can plan the weeks around it. Free to start.
Garmin and Garmin Connect are trademarks of Garmin Ltd. or its subsidiaries.