To play a Navy SEAL in Amazon Prime Video’s The Terminal List, Chris Pratt needed to be in “combat shape, ready to do everything from sprint with a heavy pack to drag a body,” his trainer Jared Shaw, a former SEAL, told MH for Pratt’s wide-ranging cover story. That meant embracing the Murph CrossFit Hero WOD (created in memory of Navy SEAL Lieutenant Michael P. Murphy), which Pratt did several times as part of his training.

Directions: Start with a 1-mile run, followed by the three moves. See the “Best Murph Breakups” below for options to take on all those reps. Finish with another 1-mile run. Wear a 20-pound weighted vest if you dare.

Hang from a bar with an overhand grip. Pull your head to the bar, then lower. That’s 1 rep; do 100. Struggling? Do inverted rows instead.

Get in pushup position, abs and glutes tight, hands directly below shoulders. Lower your chest to the floor. Push back up. Check your form here. That’s 1 rep; do 200.

• 3. Air Squat

Stand with your feet about shoulder width apart. Push your butt back and bend at the knees, lowering your torso until your thighs are parallel to the floor. Stand. Check your form here. That’s 1 rep; do 300.

The Best Murph Breakups

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

Classic

20 rounds of:

●5 pullups

●10 pushups

●15 squats

Bite-Sized

100 rounds of:

●1 pullup

●2 pushups

●3 squats

Tough Guy

10 rounds of:

●10 pullups

●20 pushups

●30 squats

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