Murph Partition Guide

Choose the right break‑up to maintain stimulus and protect your shoulders.

Beginner

  • 15 rounds of 3‑6‑9 or 12 rounds of 4‑8‑12
  • Ring rows and incline push‑ups as needed
  • Optional volume scale: 50/100/150 and 800m runs

Intermediate

  • 20 rounds of 5‑10‑15 (Cindy), rest 10–20s between rounds
  • Alternative: 10 rounds of 10‑20‑30 if push‑ups stay unbroken
  • Break push‑ups before failure (e.g., 6+4 from round 8)

Advanced

  • 20x 5‑10‑15 at ~2:00–2:30/round or 10x 10‑20‑30
  • Only attempt unpartitioned if elite and safe
  • Butterfly kip only if proficient