Murph is pretty simple, but relentless: Run one mile and then do 100 pullups, 200 pushups, 300 squats, and then run another mile. Do it as fast as you can. Pullups can be modified if need be. Higher end athletes/CrossFitters do it all with a weighted vest. The workout is named after Navy Lt. Michael Murphy, who was killed while serving in Afghanistan.
None of these exercises are anything you haven’t encountered before; it’s just the sheer quantity, and the fact that you’re doing them all at once. The key is to pace yourself, especially during the first few exercises. Nathan Forster, owner/trainer of Reebok CrossFit 5th Ave in New York, says that the last mile is always the toughest part, no matter how well you’ve paced yourself. “You want to sprint to the finish but for most people, they’re pretty gassed at that point,” he says.
Go for 40 minutes or less, but up to 45 minutes is still strong.