Welcome to the
3x3 Protocol
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Find your
starting level
Be honest: the app unlocks the next levels as you earn them, so starting lower costs you nothing.
1 · Max strict pull-ups in a row right now
Full hang, chin over the bar, no kipping.
2 · How often have you done pull-ups in the last 30 days?
Welcome to the
3x3 Protocol
Three movements, no gym, about 30 minutes. Pull-ups, push-ups and squats in a 1:2:3 ratio, on a timer, across 10 levels up to a full Murph and one PRO level beyond it.
Course modules
Pick your level,
start the clock
Every round starts on the beep. Do your pull-ups, push-ups and squats, then rest until the next beep. At the end, rate how it felt.
Your level
Level status
History · this level
This sets a new starting level and locks the levels above it. Your history stays.