4/13/2026

Half Murph

COMPETE (RX+)

No Change to Workout

FREEDOM (RX):
800m Run
-into-
10 rounds
5 Strict Pull Ups (or 1 Rope Climb)
10 Push Ups
15 Air Squats
-into-
800m Run
(Scored by Time)

INDEPENDENCE (Intermediate):
800m Run
-into-
10 rounds
4 Strict Pull Ups (OR 6 Pull Ups)
8 Push Ups
12 Air Squats
-into-
800m Run

LIBERTY (Beginner):
400m Run
-into-
10 rounds
3 Ring Rows
6 Push Ups
9 Air Squats
-into-
400m Run

Target Time: 20:00-26:00

Time Cap: 30:00

Cooldown/Optional Accessory

Complete one or both based on time and recovery needs:

Cool Down
3-5 minutes of easy cardio
2 Sets
1:00 Alternating Calf Stretch
1:00 Bench Stretch for Lats
1:00 Chest Stretch
*Rest as needed between sides, movements and sets.

Optional Accessory
3 sets
10 Hanging Leg Raises
1:00 Side Plank (each side)
-rest 1:00-1:30 between sets-

Alternating Calf Stretch
Bench Stretch for Lats
Chest Stretch
Hanging Leg Lifts
Side Plank