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%
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.
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