How To Dominate MURPH! [WOD STRATEGY]

[@TheComedyHistorian]

I don’t do CrossFit pull ups, so pull ups are the hardest for me.

[@ranchero5595]

These are meant to be done with crossfit pullups? No wonder why it took me forever to get the pullups done

[@MrRingoac]

I'm curious as to what pullups Murphy actually did.

[@chayanknightheart]

Respect

[@paul6069]

Good answer 😂

[@mementomori7337]

What's a crosfit pullup

[@DerDermin8tor]

Trained for three months to get under an hour. Don't let you get fooled by the times, Murph Challenges everybody. The scale for Pushups is key!

[@dyangovalladares8284]

Thank you, that helps! I’m trying to break the record. My time is 36:29 with 20lbs vest straight through.

[@edwardgomez3633]

Do real pull ups. Your time will be doubled but the satisfaction is you did correct pull ups.

[@sLim88CPC]

@@edwardgomez3633 how do you know how did he done his pull ups?

[@devohnmitchell]

I just did Murph without a vest 20 rounds of 5-10-15 each round of 1:30 minute with 30 seconds rest.. with dead hang pullups.. and it still was difficult but I got thru it.

[@youjitsuhoneybadgers8322]

Very good work out, mentally also tough. For me the pull ups were the hardest.

[@donaldbitsinnie8088]

Use this workout for a warmup

[@pauldavies9360]

Did a HALF Murph with no weight and no runs... i still died .

[@davidlilly1000]

Perfectly fine with push ups, used to do 10 sets of 10, 20, 30. Went to 6 of 17, 34, 50. Now do 20 sets of 5, 10, 15, because someone recommended that for a fast time. I can now do the full Murph in about an hour, when I started at an hour and a half.

[@Lampshadx]

Push-up saver technique: 5 pull-ups 5 push-ups 15 squats 5 push-ups

[@cesarpac3723]

X 20 times each

[@jenabouzeid9154]

I love your “no complaining” rule!

[@nikizu]

1 mile run (-×5 pull up -×10 push up -×15 squat) × 5 x 4 series 1 mile run (with plate 10 kg time 58 min) my age: 39 year weight: 74 kg good luck guys and ladyes 😉

[@anneliseeslami7947]

Just finished my 3rd Murph this weekend! It’s tough! Honestly the pull-ups pushups and squats wouldn’t be bad at all if there were no runs. I’m not a strong runner at all so the runs are what absolutely DESTROY me

[@amymarieca]

The push ups always get me on this one too! I don't mind though because I love the idea behind this workout 😁

[@TOROG13]

I do burpees for an hour with 4 to 5 pump, sumo squats, and jumping squat

[@klickerer]

I did the murph recently in 29:40 minutes and I was always switching from Legs to arms, 5x 40 push ups/ 30 squats,10x 10 pull ups / 15 squats rest, while squating my arms were resting, think from pull ups to push ups you would fatigue the arms too fast

[@edwardgomez3633]

Did you do pull ups or those swinging thing chin ups? Mike did pull ups and other forms should not be recognized.

[@klickerer]

@@edwardgomez3633 kipping pull ups are legit form of pull ups, but I did normal once

[@georgratke]

Not bad. That means you are the world record holder for the Murph with partitions. I guess so far it was at around 34 minutes, if I'm not mistaken.

[@lionpaws2262]

i always do them like all together , 100 pull ups then the push ups andd then the squads didnt know we can do them like thart as well

[@hnlong8531]

Its gonna be a storm during Murph where im at but im gonna still crush it 💪🏽🇺🇲

[@alexvanderlinden6027]

Always made it block for block but splitting it is sure a good way to training makeing the Murph original perfect

[@grandpa203]

This is awesome...I wish I had seen this video last year before I tried the Murph. I like 10/20/30 method that you suggested...I know I'll start to fatigue on the pullups. But I like the idea of switching up the pullups for chin ups. I'll get to hit the biceps as well. Good luck to everyone who attempts this workout and a happy memorial day

[@lispyllama7097]

We actually had to do this at the school i go to for JROTC Raiders and i didn’t know we were doing that that day so i had taquitos and chili cheese dogs and had no where near enough water so i wasn’t prepared i think the hardest part was squats for me tbh pull ups and push-ups are my strong suit i just hope by the time i’m 18 in two years i can get like sub 30 on the Murph( no weight) wish me luck😂😂

[@RunwithBrad]

I did the Murph with a weighted vest for the first time last year, definitely aiming to do if faster this year. Last year I just squeaked under an hour. #runwithbrad

[@rickybosephus2036]

pullups not push ups are the hard part

[@chrisg4006]

doing my first scaled murph today

[@edwardgomez3633]

If your duplicating Michael Murphys work out ask yourself why your doing CrossFit swinging pull-ups? This is suppose to be hard. Why make it as easy as possible with easy pull ups and chicken neck pushups and splitting? Do the Murph like Lt. Murphy!

[@mickjonkman5398]

I’m currently 14 and trying it for the first time but not with the weighted vest

[@SabolcikFamily]

Great advice!!!! Love the you can’t give up! I also focus on not spending a lot of time on the negative. Use gravity if you can! 50:25 Rx minus best!!!

[@youmouss]

The pullup is the hardest part for me.

[@shabblabbat]

Good video, thanks! I tend to blow out on pushups after 60 or so, so this year I think I’ll try 20x 5 pushups 5 pullups 5 pushups 15 squats There is more transition time, but I think it might help the 200 pushups!

[@structureyourstrength8224]

Just make sure to keep the transitions quick!

[@Mrjohndoe2986]

Thank you you for the tips Sir.

[@patrickdaly7876]

plot twist the hardest by far are the pullups, but crossfit just cheat on those

[@reeceturner8310]

Shhhhh

[@wyatt41earp]

Bingo😂

[@guilhermebeckerdearaujosan2284]

I have done29:52 without vest and doing strict pull ups. Doing 2 pull ups 4 push ups 6 squats x50 Should i keep trying to lower this time or try it with a vest.( i am 17) My miles were 5.20 5.40

[@structureyourstrength8224]

That is solid, try it with a vest to compare.

[@guilhermebeckerdearaujosan2284]

Thank you a lot for your answer

[@christopherfisher1694]

What are the "gymnastics" portion of the Murph unless it is regarding those Cross Fitters doing Saturday Night specials for pull ups?

[@Ok-uc5in]

The push-ups were the absolute easiest for me. Pull-ups not too bad, squats killed my lower back. My cardio is the biggest problem

[@thefriendlyogre6455]

Thank you.

[@Eneergy]

Do you do these exercises every day or not?

[@mkingms]

Dude was a Navy seal...so its okay if you cant do it exactly like him. Still a beast workout.

[@planck10-43]

strict oor kipping pull ups?

[@Tribalsanne1984]

I did Cindy style, but still can straighten my arms after 4 days :(

[@TULEYOKUTNDN]

I struggle with pull ups

[@scottyg5403]

Great video! I would probably end up doing this workout at home and I have a 20lb weighted vest and a nice doorway pull-up bar. My question is can you vary the pull-ups from regular pull ups, neutral grip pull ups and underhand chin-ups? Thanks!

[@structureyourstrength8224]

Sorry for the delay in responding. Handling our brick and mortar gym through C19 has proven more time consuming than I thought. You can do the pull-ups any way you want. I personally find rotating my grip from the beginning to help tremendously.

[@scottyg5403]

@@structureyourstrength8224 Thank you sir! Much appreciated! Stay healthy!

[@dilandesai5084]

I’m really weak, I can only do like 2 pull ups at a time is there any substitutions?

[@structureyourstrength8224]

Hey Dilan, you can always sub ring rows/TRX Rows/Body weight rows. Trust me, it is still a workout!

[@RRMGarage]

I crushed it in 2015, I did the 10, 20, 30 x10 method. did it in 40:37.

[@TheHarmmm]

delco?

[@SuperColonel91]

The Pull Ups are what Kicks my ass

[@RyanABC123]

I do 8 rounds but am going to try and do the 5 round setup. I’m hitting sub 35’s. How’s that stack up with most CrossFit people?

[@structureyourstrength8224]

I couldn't tell you what most CF people get, but going sub 40 minutes is one of the goals.

[@RyanABC123]

Structure Your Strength thanks.

[@mkingms]

Does CrossFit realize that Murphy didn't do "Kip" pullups? Definitely a much harder workout with legit pullups (or even minor leg swing)

[@josephkurtz2410]

I can do the pushups, pull-ups and squats easy enough. It's the running I struggle with. Does anybody have tips for improving the run?

[@structureyourstrength8224]

Check out instagram.com/happygorun. If you have been watching our videos, you may recognize who runs it.

[@edwardgomez3633]

Mike Murphy.

[@jamesrogers9418]

A guided missile destroyer is named after LT Michael Murphy, not a battleship.

[@ongweeshin5381]

Day 2,completed

[@axsup7g140]

20x 5 pullups 5 pushups 8 squats 5 pushups 7 squats

[@tushardhar5471]

can't I skip the pull ups?

[@structureyourstrength8224]

No way!

[@tushardhar5471]

@@structureyourstrength8224 i can't do pull ups, weight is 100kg. Should i do this?

[@structureyourstrength8224]

@@tushardhar5471 I would substitute Ring Rows or TRX Rows for the pull-ups.

[@nubin0807]

Never done this before, but I'm thinking 5pull ups 10push ups 20squat For 15 rounds, then 5 round of 5 pull ups and 10 push ups

[@structureyourstrength8224]

I usually use the squats to rest my upper body. If you have solid push-ups, this strategy could work well.

[@nubin0807]

@@structureyourstrength8224 yeah my legs tire and running is my strongest, gett better but not strongest. Push ups shouldn't be a huge issue. Let's see how it goes

[@lonew2657]

Sounds nice but why no hindu squats, but people suggest kipping pull-ups?

[@JosephJoJoFlores]

The best way to do is not to break it apart. Thats how he originally do it

[@JosephJoJoFlores]

*did

[@educhan3909]

This is still a good progression to the real Murph

[@randallhockemier6356]

This doesn’t help if you go straight through

[@donaldbitsinnie8088]

Train for it lmfao lol

[@christophercourtney3752]

CrossFit pull ups are not pull ups imo

[@shaunparris5421]

So do strict pull-ups.

[@christophercourtney3752]

Certainly sir I do :)