Hero WOD: Murph
A comprehensive guide to tackling this challenging memorial workout with strategies for success.
The Murph Workout
What’s the most popular Murph workout snack? A banana… because you’re going to need that potassium to survive those 200 push-ups! 🍌
Table of Contents
- Introduction: Who is Murph?
- The Murph Workout Breakdown
- Tip #1: Partition Your Reps
- Tip #2: Mind Your Transitions
- Tip #3: Singles Are Okay
- Tip #4: Scale Properly
- Tip #5: Recovery is Key
- Conclusion
Introduction: Who is Murph?
Before jumping into tips and strategies, it’s essential to understand Murph. This workout is named after Lieutenant Michael Murphy, a U.S. Navy SEAL who sacrificed his life for his country in 2005. It’s a tribute to his courage and heroism, and before tackling this workout, I encourage you to research Murph’s story and honor his legacy.
Murph is grueling, but it’s all about pushing yourself while remembering why you’re doing it in the first place.
The Murph Workout Breakdown
Murph consists of the following movements:
- 1 Mile Run (start and finish)
- 100 Pull-ups
- 200 Push-ups
- 300 Air Squats
- 1 Mile Run (finish)
For the workout to be Rx’d, you’ll need to wear a 20-pound vest. Remember, without the vest, it’s not considered Rx’d, so if you’re going for the full experience, make sure you’ve got that added weight! But it is totally fine to scale it!
Tip #1: Partition Your Reps
The meat of Murph is in the reps—100 pull-ups, 200 push-ups, 300 air squats. Most people struggle in this section, and that’s why breaking these up into manageable sets is crucial. Here are a few options:
Rep Partitioning Options
| Option | Pull-ups | Push-ups | Air Squats |
|---|---|---|---|
| Cindy Style | 5 | 10 | 15 |
| Smart Set (My Personal Favorite) | 5 (pull-ups) | 5 (push-ups) | 15 (air squats) |
| 10-Round Set | 10 | 20 | 30 |
My favorite? The Smart Set. I split the push-ups into two smaller sets to keep my chest from fatiguing too quickly. This helps me keep my pace up, especially when moving between different movements.
Tip #2: Mind Your Transitions
As you work through Murph, you’ll find that transitions between movements eat up a lot of your time. This is especially true if you’re doing the Cindy Style with 20 rounds, where each transition becomes more taxing as fatigue sets in.
- Key Tip: Keep your transitions quick and purposeful. After each set of pull-ups, quickly move to the push-up position. Then, after push-ups, get straight into your squats. The more efficient you are with these movements, the faster you’ll finish the workout.
- Pro Tip: Limit your rest time in transitions to just a couple of breaths. This keeps the intensity high and ensures you’re always moving.
Tip #3: Singles Are Okay
Pull-ups are often the toughest part of this workout for a lot of people. But, if you hit a wall, don’t worry! Singles are perfectly fine.
- Instead of trying to knock out all your pull-ups at once, switch to singles when you hit that brick wall. Find a pull-up bar that is at a comfortable height (not too high) and knock out one rep at a time.
- Drop down, shake it out, and hit the next one. Keep moving, and soon enough, you’ll have completed all 100 pull-ups.
Tip #4: Scale Properly
Let’s be real—Murph is tough. The goal is not to push yourself to exhaustion, but to scale the workout to your ability.
- If you’re new to Murph, try a half Murph or scale the number of reps down (e.g., 50 pull-ups, 100 push-ups, 150 squats). This ensures you’re getting the right stimulus without overtaxing your body.
- Avoid trying to do the full version without the proper training. It might lead to rhabdomyolysis (rhabdo), a dangerous condition that can cause muscle breakdown and kidney failure. Always listen to your body!
Tip #5: Recovery is Key
Recovery is just as important as the workout itself. After you’ve tackled Murph, your body will need time to rebuild. Here are some recovery tips:
- Hydration: Drink fluids during the workout—adding BCAAs or electrolytes to your water helps with muscle recovery.
- Post-Workout Nutrition: After you finish, avoid alcohol (even though it’s tempting to celebrate). Alcohol can actually hinder recovery and increase the risk of rhabdo. Opt for healthy, nutrient-dense foods that help your muscles repair.
- Cool Down: Take a few minutes to cool down, stretch, and focus on deep breathing. This helps your body return to baseline more effectively.
Conclusion
Murph is an incredibly challenging workout, but it’s also a test of mental toughness and determination. Whether you’re a seasoned CrossFitter or a beginner, this workout can be scaled to meet your current fitness level. The key is to stay focused, break up the reps, minimize your transitions, and recover properly.
Remember, Murph is more than just a workout. It’s about honoring the memory of Lieutenant Michael Murphy and the sacrifice he made. So when you hit those tough moments during Murph, think about what he gave, and push through with everything you’ve got.
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Ben WODprep Coach | CrossFit San Francisco
