General Warm-Up

  • 400m Easy Run or 2:00 Row / Bike / Ski
  • 5/5 World's Greatest Stretch
  • 10 Down Dog to Up Dog
  • 10 Scap Push-Ups
  • 10 Banded Pull-Aparts
  • 10 Air Squats -- slow and controlled
  • 10 Kip Swings on the bar
  • 10 Push-Up to Down Dog
  • 10 Alternating Leg Swings / side

Specific Pull-Up, Push-Up, and Air Squat Prep

  • Set 1 -- 5 Kip Swings + 3 Jumping Pull-Ups + 5 Push-Ups from knees + 7 Air Squats (Focus on positions and shapes)
  • Set 2 -- 3 Kip Pull-Ups or Banded Pull-Ups + 5 Push-Ups + 7 Air Squats at working pace, find your tempo
  • Set 3 -- 3 Pull-Ups at intended working set pace + 10 Push-Ups + 20 Air Squats + 100m run build

Running Barbara

For Time

Five rounds for time of pull-ups, push-ups, 400m run, and air squats with 2:00 rest between sets. Classic Murph prep benchmark testing bodyweight endurance and pacing strategy.

Rest 2:00 between sets

Rx
5 Sets
  1. 20 Pull-Ups
  2. 30 Push-Ups
  3. Run
    400m
  4. 50 Air Squats
Level 2
5 Sets
  1. 15 Pull-Ups
  2. 20 Push-Ups
  3. Run
    400m
  4. 40 Air Squats
Level 1
5 Sets
  1. 15 Ring Rows or Banded Pull-Ups
  2. 20 Elevated Push-Ups
  3. Run
    200m
  4. 30 Air Squats
Masters
5 Sets
  1. 15 Pull-Ups
  2. 20 Push-Ups
  3. Run
    400m
  4. 40 Air Squats

PRVN Reset

  • 3 Sets
  • 8 Prone Swimmers
  • 1:00 Adductor Rock Back / side
  • 1:00 Frog Pose
  • Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.

Optional Accessories

4 Sets: For Quality
  • 10-12 Bent Over Reverse Dumbbell Fly
  • 10/10 DB Side Lying External Rotations
  • 15 Banded Face Pulls
Goal: 5:00-7:00 per set / 33:00-42:00 total RPE: 9.5/10 Stimulus: Muscular Endurance / Bodyweight / Murph Prep

Primary: Complete each set in sub 6:00 and hold that standard across all five sets -- not just the first two.

Secondary: Walk in with a set rep break strategy and execute it from set one -- this is a Murph rehearsal, so treat it like one and do not improvise mid-workout.

Strategy

Tackle the pull-ups in quick, manageable sets that you know you can repeat for all 100 reps across the workout -- not just what feels good in set one. There is meaningful rest between sets, so slightly bigger sets than you might default to can work in your favor if you stay honest about what is sustainable. The push-ups are where most athletes unravel in Murph, and today is your chance to test your plan. Even quick sets of 5 done with minimal rest and a strong hollow position will yield better results than grinding through larger sets that leave you staring at the floor. Once you come off the push-ups, let the legs wake up and find a strong, consistent 5k pace on the run -- not a sprint, not a jog. Come back through the door ready to cycle air squats with a smooth, consistent tempo. Avoid the trap of sprinting reps and taking long rests -- think fast cycle rate, full range, no wasted movement. The 2:00 rest is yours -- use all of it, reset your breathing, and commit to running the same race in set five that you ran in set one. This is a benchmark and a Murph prep tester -- treat it with that level of intention.

Modifications

Pull-Ups: Banded pull-ups / ring rows / jumping pull-ups with slow lower. Push-Ups: Elevated push-ups on a box or bench / push-ups from knees / Band Assisted Pull-Ups. 400m Run: 200m run lower volume adjustment / 500m row / 900/800m Bike Erg. Air Squats: Reduce to 30-40 reps / use a target box for depth if needed.

Class Date 01/05/2026 Class Functional Fitness 6:15 am Stream 312 Workout of The Day Text Size Theme Dark Window Display 1 Window Robyn Fisher Friday 1st May 2026 Warm-Up Flow General Warm-Up 400m Easy Run or 2:00 Row / Bike / Ski 5/5 [World's Greatest Stretch] 10 Down Dog to Up Dog 10 Scap Push-Ups 10 [Banded Pull-Aparts] 10 Air Squats -- slow and controlled 10 Kip Swings on the bar 10 Push-Up to Down Dog 10 Alternating Leg Swings / side Specific Pull-Up, Push-Up, and Air Squat Prep Unscored Set 1 -- 5 Kip Swings + 3 Jumping Pull-Ups + 5 Push-Ups from knees, + 7 Air Squats (Focus on positions and shapes) Set 2 -- 3 Kip Pull-Ups or Banded Pull-Ups + 5 Push-Ups + 7 Air Squats at working pace, find your tempo Set 3 -- 3 Pull-Ups at intended working set pace + 10 Push-Ups + 20 Air Squats + 100m run build "Running Barbara" Time (Combined) For Time: 5 Sets: 20 Pull-Ups 30 Push-Ups 400m Run 50 Air Squats Rest 2:00 b/t sets Score: Time Level 2: 15 Pull-Ups 20 Push-Ups 400m Run 40 Air Squats Rest 2:00 between sets Level 1: 15 Ring Rows or Banded Pull-Ups 20 Elevated Push-Ups 200m Run 30 Air Squats Rest 2:00 between sets Masters: 15 Pull-Ups 20 Push-Ups 400m Run 40 Air Squats Rest 2:00 between sets Competitor: Rx as written -- target sub 5:30 per set / aim for 30:00--35:00 total including rest Goal: 5:00--7:00 per set / 33:00--42:00 total Coaches Notes Stimulus: Muscular Endurance / Bodyweight / Murph Prep RPE: 9.5/10 Primary Objective: Complete each set in sub 6:00 and hold that standard across all five sets -- not just the first two. Secondary Objective: Walk in with a set rep break strategy and execute it from set one -- this is a Murph rehearsal, so treat it like one and do not improvise mid-workout. Workout Strategy Tackle the pull-ups in quick, manageable sets that you know you can repeat for all 100 reps across the workout -- not just what feels good in set one. There is meaningful rest between sets, so slightly bigger sets than you might default to can work in your favor if you stay honest about what is sustainable. The push-ups are where most athletes unravel in Murph, and today is your chance to test your plan. Even quick sets of 5 done with minimal rest and a strong hollow position will yield better results than grinding through larger sets that leave you staring at the floor. Once you come off the push-ups, let the legs wake up and find a strong, consistent 5k pace on the run -- not a sprint, not a jog. Come back through the door ready to cycle air squats with a smooth, consistent tempo. Avoid the trap of sprinting reps and taking long rests -- think fast cycle rate, full range, no wasted movement. The 2:00 rest is yours -- use all of it, reset your breathing, and commit to running the same race in set five that you ran in set one. This is a benchmark and a Murph prep tester -- treat it with that level of intention. Modifications / Adjustments Pull-Ups: Banded pull-ups / ring rows / jumping pull-ups with slow lower Push-Ups: Elevated push-ups on a box or bench / push-ups from knees / Band Assisted Pull-Ups 400m Run: 200m run lower volume adjustment / 500m row / 900/800m Bike Erg Air Squats: Reduce to 30-40 reps / use a target box for depth if needed PRVN Reset For Quality: 3 Sets 8 Prone Swimmers 1:00 Adductor Rock Back / side 1:00 Frog Pose Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative. Optional Accessories For Quality 4 Sets: 10-12 [Bent Over Reverse Dumbbell Fly] (https://youtu.be/evXOIgLTPCw?si=am5IPhHtWHHh2s9k ) 10/10 [DB Side Lying External Rotations] (https://www.youtube.com/watch?v=af3Qy82vjRg ) 15 [Banded Face Pulls] (https://youtu.be/7Wzz5VcrQsY ) XCheck into class Powered by