These benchmark workouts are broken down into the "Girls" and "Hero" workouts.
The 'hero' workouts honour military, law enforcement, and fire fighters who have lost their lives in the line of duty, and get their names from inspirational figures in their field.
Probably the most notorious of the hero workouts is "Murph", named for Lieutenant Michael P. Murphy, a Medal of Honour winning Navy SEAL who was killed in Afghanistan in 2005.
Like all benchmark workouts, you'll be pushed just as hard mentally and you will physically. This particular workout is for time, so stick with it and get it done, whether it takes you 25 minutes or 2.5 hours.
Complete the below workout in order. Do not move onto the next exercise until all reps have been completed.
- 1-mile run (1.6 kilometres)
- 100 pullups
- 200 pushups
- 300 air squats
- 1-mile run
*To scale the workout, cut the reps in half for your first attempt
**To scale UP the workout, try completing Murph with a 10kg weight vest.
Record your time, and set this as a benchmark to retest after a few months of solid training.