1 Mile Run
100 Pull Ups
200 Push Ups
1 Mile Run
Wearing a 20lb vest
Please read the thole MURPH blog. We would be absolutely irresponsible if we programmed MURPH without reminding everyone that this workout can be devastating, even to the most conditioned athlete. Please remember that we have been stuck in quarantine with a fraction of our normal fitness routines, so be smart and reach out to us if you have any questions!
Now that we got the responsible stuff out of the way....
Alright you savage sweaty meatheads it's that time of year and we can feel your excitement. If you've never done Murph you're in for ride. This is the truest example of a "Hero" workout. Its long and grueling and will test everything you need to be a functioning human, but we do it anyway because that's how we get stronger, faster, sexier, and of course...more badass.
At 3...2...1...Go! You'll begin the first mile run. When you get done you will launch into whatever breakdown of the Pull-Ups, Push-Ups, and Squats that you picked. We'll get into the different breakdowns below. Once all those reps are completed you perform another mile run. Your score will be the time when you get done with the second mile.
The intended stimulus of Murph is pretty much survival. The most important thing you can do to speed this workout along is to have fast transitions from one movement to the next. If you take 30 seconds every time you go from the pull-ups to the push-ups that really adds up to a lot of wasted time. Singles are ok. If you get to a point where all you can do is just one rep at a time to keep moving, that's fine. Do that. That's why this is such a mental test of a workout. You have to really keep pushing through the whole thing. So settle in and find a pace that you can keep for a while without taking long breaks.
This workout is in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005 in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. If you get to a point where you're contemplating quitting this workout and going on the run to Mexico to do pilates from now on it's ok. It happens to most of us during this workout. Just think of Murph and what he and his team went through and what they were fighting for. That should help you stick with it and see this thing through.
Here are some ways to break up the middle reps...
2/4/6 for 50 Rounds
If the idea of tackling 100 pull-ups seems doable but something that is not a drop in the bucket, choose 2/4/6. Sure, you might feel like a rabbit as you transition 150 times between movements, but you will prevent total failure (i.e., singles with lots of rest between) on the pull-ups.
3/6/9 for 33 Rounds + 1 Round of 1/2/3
This is a great place to start if you’re doing Murph for the first time, with or without a vest, and you know that the push-ups are your limiting factor. The 6 push-ups seem to be a sweet spot for many people allowing them to move seamlessly through 33 sets of 6 push-ups. If you are nervous about being able to complete 3 pull-ups in a row, head back to 2/4/6 land.
5/10/15 for 20 Rounds (this is probably the most used rep scheme)
If you’re strong at pull-ups and know that the 5 is no problem, this is an excellent option if you believe you can maintain unbroken push-ups through the first 10-13 rounds. See below for more detail on what to do with this rep scheme if you do break down on the push-ups.
One important consideration is that if you do choose to wear a vest, your range of motion for the pull-ups will be slightly smaller as the plates and material of the vest will make contact with the ground, not your chest.
10/20/30 for 10 Rounds
If you’re a ninja at push-ups, go after this rep scheme. This rep scheme is also popular with athletes who get annoyed with counting all of those rounds!
20/40/60 for 5 Rounds
This rep scheme isn’t very popular; however, we did want to note it here as it was done at the 2016 CrossFit Games. All athletes were required to do the same rep scheme for competition purposes.
There’s no requirement to do this rep scheme. Sure, they did it at the Games in 2015 but remember the workout specifies to break up the reps as desired. In 2016, the athletes at the Games broke up the reps into five rounds of 20/40/60.
If this is your first time doing Murph or you haven't done it in a long time we highly recommend scaling it down to something you can handle. We don't want you to be useless the rest of the week or possibly hurt yourself.
Here are some options to scale it...
150 Air Squats
75 Air Squats
20 rounds of:
15 Air Squats
25 Ring Rows
50 Box Push-Ups
75 Air Squats
Have fun. Stay Safe.
Lets get it!!!