Journal
How to break up Murph for a sub-40 finish
Jon · 5 June 2026
Murph is one mile, 100 pull-ups, 200 push-ups, 300 air squats, one more mile. Done straight, the calisthenics turn into a wall around rep 40. The fix is partitioning.
Run the first mile easy. You are not racing the run; you are arriving with something left. Then break the middle into 20 rounds of 5 pull-ups, 10 push-ups, 15 squats. Same totals, no grinding sets.
Keep the rounds moving. Five quick pull-ups, ten clean push-ups, fifteen unbroken squats, repeat. The second mile is a victory lap if you paced the first one right.