Fighter’s Murph: A Combat-Ready Twist on a Classic Grinder
WOD Description:
Today’s GRIT fitness program at the Academy of Self Defense in Santa Clara delivers a hard-hitting tribute to one of the most iconic endurance workouts around. Meet the Fighter’s Murph—a fusion of functional strength, stamina, and striking power.
Here’s the breakdown:
- Heavy Bag Work (start with intensity!)
- 100 Push-Ups
- 200 Sit-Ups
- 300 Air Squats or Squat Kicks
- Heavy Bag Work (finish strong!)
The twist? We’re bookending all those reps with heavy bag rounds. That means footwork, punches, combos—combat fitness in motion.
Prep Tips:
- Hydrate early. This is a volume-heavy WOD. Bring water.
- Wrap your hands. Protect your knuckles and wrists during heavy bag rounds.
- Break the reps smartly. Push-ups in sets of 10–20, sit-ups in 25s, and squats in 30s or by time.
- Pace the bag work. Don’t go 100% out the gate. Stay sharp with consistent combos.
Home Workout Options:
No heavy bag? No problem. Try this variation:
- Shadowboxing Rounds (90 seconds each round)
- 100 Push-Ups
- 200 Sit-Ups (or crunches if needed)
- 300 Air Squats or squat kicks (alternate kicks and squats)
- Shadowboxing Finisher (2 rounds)
Coach’s Insight:
“This WOD is more than reps—it’s mental discipline. Your body’s gonna want to quit halfway through the sit-ups. That’s your cue to dig in deeper. Whether you’re hitting the bag or the floor, stay present and stay moving. One round at a time.”
This one’s all grit. No hiding. But you’re not doing it alone—our crew in Santa Clara is right there with you. That’s what makes GRIT fitness special.
Ready to take on a challenge like this in a real group fitness class? Try us free for two weeks.