Quarter Murph Progression

A modified approach to building up to the full "Murph" workout by starting at 1/4 difficulty and progressively increasing intensity.

Core Quarter Murph Structure

• Start with 1/4 of full Murph components:
  • Quarter mile run (instead of full mile)
  • Quarter of push-ups
  • Quarter of pull-ups
  • Quarter of squats
  • Quarter mile run to finish

Progression Philosophy

• Begin at manageable 1/4 difficulty level
• Keep doing quarter version until it becomes easy
• Gradually increase difficulty when current level feels comfortable
• Continue progression until reaching full Murph capability
• Focus on steady progress rather than rushing to full difficulty

Key Principles

• Progress at your own pace
• Wait until current level feels easy before increasing
• Use progressive overload approach
• Build foundation before moving to next level
• Focus on proper form throughout progression

End Goal

• Build up to complete full Murph workout:
  • 1 mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 squats
  • 1 mile run

Note: This framework was inspired by Mark Zuckerberg completing the Murph workout, showing it's an achievable but challenging goal to work towards.