Milestone map
Milestone map
3 milestones
Test each movement and record a baseline
1 week
Test your max strict pull-ups, push-ups and air squats with good form. Time a mile run. This shows where the gap to full Murph really is.
Proof required
Submit a video or dated log of max strict pull-ups, push-ups and squats, plus a timed mile.
What gets checked
- Strict form: full range, no kipping
- Each test dated and recorded
- Honest note of the weakest movement
Common mistakes
- Kipping or half reps counted
- Skipping the baseline
- Testing when already sore
Powstik Guide
A baseline for every Murph movement.
Steps
- If you have a health condition, check with a clinician first.
- Warm up, then test strict pull-ups to failure.
- Rest, then test push-ups and squats.
- Time a mile run on another day.
- Name your weakest movement.
Template
Baseline (date: ) Strict pull-ups max: Push-ups max: Air squats max: Mile time: Weakest movement:
What gets sent back
- Kipping pull-ups.
- Half-range reps.
- Undated results.
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Check range of motion on video
- Check dates
- Check the weakest movement is named
You'll sign in first, then come straight back here.
Build volume gradually, then add the vest
8–16 weeks
Build weekly volume of each movement gradually over several weeks. Do a partitioned practice Murph without a vest, then with one. Rest days matter as much as training days.
Proof required
Submit a training log of at least eight weeks and a timed practice Murph, noting partitioning and vest use.
What gets checked
- Eight or more weeks logged
- Volume raised gradually
- A timed practice Murph recorded
Common mistakes
- Doing full Murph too early
- Ignoring joint pain
- Adding the vest before bodyweight volume is solid
Powstik Guide
Eight weeks of logged volume and a practice Murph.
Steps
- Train each movement a few times a week.
- Add a little volume each week, not a lot.
- Take rest days and deload when tired.
- Do a partitioned practice Murph without a vest.
- Add the vest only when that feels controlled.
Template
| Week | Pull-ups | Push-ups | Squats | Runs | Notes | |------|----------|----------|--------|------|-------| Practice Murph: date / partitioned? / vest? / time
What gets sent back
- Under eight weeks logged.
- Big jumps in volume.
- No practice attempt.
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Check the log length
- Check progression is gradual
- Check the practice attempt
You'll sign in first, then come straight back here.
Complete strict Murph in a vest
1 day
Complete Murph in order with a 20lb vest and no partitioning. Film the whole attempt. Every pull-up must be strict.
Proof required
Submit continuous video of the full attempt: both miles, 100 strict pull-ups, 200 push-ups and 300 squats in order, wearing a 20lb vest.
What gets checked
- Unpartitioned, in order, 20lb vest
- Continuous video with reps visible
- All pull-ups strict
Common mistakes
- Partitioning the reps
- Cutting the video between sections
- Kipping late in the attempt
Powstik Guide
A filmed, strict, unpartitioned Murph in a vest.
Steps
- Set up a camera that shows the bar and floor.
- Show the vest weight on camera at the start.
- Run, then do all pull-ups, push-ups and squats in order.
- Finish with the second mile, filmed or GPS-tracked.
Template
Attempt log Date: Vest weight shown on camera: yes / no Mile 1 time: Pull-ups done (strict): Push-ups done: Squats done: Mile 2 time: Total time:
What gets sent back
- Partitioned reps.
- A cut or edited video.
- No vest shown.
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Check the video is continuous
- Spot-check rep standards
- Check the vest weight
You'll sign in first, then come straight back here.