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Chris Pratt did this CrossFit Murph WOD to gain more muscle for his new series!

Impressive! Renowned actor Chris Pratt has vowed to gain more muscle for his new series by doing one of CrossFit's most famous and hardest workouts.

The Guardians of the Galaxy interpreter will star as a Navy SEAL in the upcoming Amazon Prime Video series “The Final List”, leading him to better his physic with the 'Murphs WOD'.

In an interview with Men's Health, his trainer Jared Shaw (former SEAL), said that the actor had to be prepared and be able to do everything (that is why he did this workout several times).

“Chris Pratt had to be in combat shape, ready for sprinting with a heavy backpack to dragging a body (that means giving himself over to the Murph CrossFit WOD)” said Jared Shaw.


Start with a 1-mile run, followed by all three moves. 

Read this entire lecture below to choose from the options. Finish with another 1-mile run. 

Oh, and wear a 10kg weighted vest if you dare!

1- Pull-ups aka pullups: Hang from a bar with an overhand grip. Pull your head towards the bar and lower yourself down. That is one repetition; do 100. Problems? Make inverted paddles instead.

2- Push-ups: Get into a push-up position, with your abs and glutes tight and your hands just below your shoulders. Lower your chest to the ground. Check your form here! That is one repetition; do 200.

3- Air squat: Stand with your feet shoulder-width apart. Push your butt back and bend your knees, lowering your torso until your thighs are parallel to the floor. Stand up. Check your form here! That is one repetition; do 300.

Instead of completing all reps of each move, you can Murph as a circuit to give each muscle group time to recover. Try these rep schemes. Do not rest between rounds!


20 rounds of 5 pullups, 10 pushups, and 15 squats.


100 rounds of, 1 pullup, 2 pushups, and 3 squats.

Tough guy:

10 rounds of 10 pullups, 20 pushups, and 30 squats.

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