Tips for Successfully Completing the Murph CrossFit Workout

The Murph CrossFit Workout is a challenging and iconic workout named after Lieutenant Michael P. Murphy, a Navy SEAL who lost his life in the line of duty.

Murph
One-mile run

100 Pull-ups
200 Push-ups
300 Air squats

One-mile run

To help you conquer this demanding workout, we have compiled a comprehensive guide with valuable tips and strategies for success.

Preparing Mentally and Physically for the Murph CrossFit Workout

Preparing yourself mentally and physically is crucial for taking on the Murph CrossFit Workout. Mental strategies such as goal-setting, visualisation, and positive self-talk can help you stay focused and motivated throughout the workout. Additionally, a well-rounded physical conditioning program that incorporates strength training, cardiovascular exercise, and mobility work will enhance your performance and reduce the risk of injury.

Breaking the workout down

Yes the original RX version of murph can be broken down, It was only at the 2015 Crossfit Games that athletes had to do it without breaking it up.. And Björgvin Karl Gumundsson finished it in 38:36!
For us normal humans efficient time management is essential to complete the murph Crossfit workout successfully. Breaking down the workout into manageable sets and strategically planning your breaks can help you maintain a steady pace. By pacing yourself appropriately, you can avoid burnout and finish strong. It's important to strike a balance between pushing yourself and managing your energy throughout the workout.

Mastering the Pull-Ups

Pull-ups are a significant component of the Murph Workout and can be challenging, especially for beginners or those with limited upper body strength. To get a good time at Murph you will need to of learned kipping pull ups If you want to improve your pull ups then read the following articles

How to get better at kipping pull-ups

Kipping pull-ups vs strict pull-ups: which is better

Best grips to prevent hand tears

Push-Ups and Air Squats Technique

Proper form and technique are crucial for both push-ups and air squats during the Murph Workout. Ensure that your push-ups are performed with a straight body line and a full range of motion. Maintaining a strong core and engaging the glutes and quads will help you power through the air squats. Practice good form during your training sessions to build endurance and prevent fatigue during the workout.

Strategies for the 1-Mile Run

The two one-mile runs bookend the Murph Workout and require a strategic approach. Start with a steady pace that you can maintain, being mindful not to exhaust yourself early on. Use the first run as an opportunity to catch your breath and mentally prepare for the rounds of pull-ups, push-ups, and air squats. During the second run, give it your all and finish strong.

Should you wear a weighted vest?

Our advise would be that you should always do murph at least once without a vest. If you want to do murph in a vest then we would recommend that you do some training leading up to murph wearing one. Below is the vest we would recommend

Bear Complex Vest

Recovery and Post-Workout Tips

Recovery is an often overlooked aspect of any intense workout, including the Murph. After completing the workout, prioritise proper post-workout nutrition, including protein for muscle repair, carbohydrates for replenishing glycogen stores, and hydrating adequately. Incorporate active recovery methods such as light stretching, foam rolling, or low-impact cardio to promote blood flow and reduce muscle soreness.

The Murph CrossFit Workout is a physically and mentally demanding challenge that requires preparation, perseverance, and smart strategies. By following these tips for successfully completing the Murph Workout, you can enhance your performance, minimise the risk of injury, and ultimately conquer this iconic workout in honour of Lieutenant Michael P. Murphy's legacy. Remember, it's not just about finishing the workout, but also about pushing your limits and embracing the spirit of determination and resilience.

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