Pacing timer for the classic Murph hero workout: run, calisthenics, run — split into three timed blocks for pacing your effort.
3 segments · 43 minutes total
Segments
1 Mile Run1/3
Overall: 0%
Free timers run 5 minutes, then pause. Free accounts get 3 timers per room. Pro removes both.
This timer auto-advances through each segment so you can stay focused.
1 Mile Run
9 minutes
100 Pull-ups / 200 Push-ups / 300 Squats
25 minutes
1 Mile Run
9 minutes
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Murph is a well-known hero workout consisting of a 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another 1-mile run — traditionally performed wearing a weighted vest.
Yes — most athletes break the middle block into rounds (e.g. 20 rounds of 5 pull-ups, 10 push-ups, 15 squats) rather than doing each exercise in one large set. The timer here just paces the three overall blocks.
TimedFlow gives event producers, speakers, and teams professional countdown displays with remote control, multi-screen sync, and backstage coordination.
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