Murph Hero Workout Tips (WODprep Strategy Guide)

[@WODprep]

I have always done "Murph" with partitioned reps because that is how CrossFit HQ originally programmed it. Check out the details here: www.crossfit.com/workout/2005/08/18#/comments Please remember to HONOR THE FALLEN. It doesn't matter what score you get or which version you do. What matters is that you give it your full effort! CRUSH IT. Also, if you'd like to get more free coaching from WODprep, we'd love to meet you. Sign up here: wodprep.com/freecoach

[@mattthompson9480]

There were two people at the gym yesterday for Murph and they were serious hard-core. They did the Murph the way he would do it right in a row all 100 pull ups, Then push-ups, then air squats. I admire their strength and condition. And on top of that they were wearing vests. Pretty amazing

[@edwardgomez3633]

Murph didn’t originate at CrossFit or are they the authority. Mike Murphy is the author of the workout. He did not do Kipping style pull ups, as they really aren’t considered a pull up.

[@edwardgomez3633]

Seems posting ridiculous times like 20 minutes is disrespectful cheating and turns the Murph Challenge into “self” rather than remembering the fallen Military and Mike Murphy. Several boasters bragging they are the record holder for the Murph while doing swinging “pull ups”, half push ups and half squats. The Murph should be done as Michael Murphy did it . I’ll bet it took him close to an hour.

[@ThePaleoJunkie]

This works! I went from 51 minutes to 41 minutes simply by going from "Cindy" style to his suggested doing two sets of five pushups each round. I didn't stop moving the entire time!

[@WODprep]

Awesome Dan! That is a HUGE improvement

[@lasagna3084]

Going to try the 1/2 murph. I’m 43 and been doing CrossFit for a year. Wish I could do the full version, but not quite there yet. Thanks for the tips - really helpful.

[@bengoodey]

This is my go to channel for anything CrossFit! Did the vest w/9kg for the runs. Goal was to get below an hour for my first Murph. I came in on 56minutes. Mission accomplished 😊 I did 20 rounds and split the push ups: 5 Pull Ups 5 Push ups 15 Air squats 5 Push Ups - Great WODprep tip. 👍

[@jondangar2910]

good tips. This is my first run at it and I plan on going slick. I like the idea of breaking up the push-ups. I was planning on front loading the squats so my legs aren't too jello-y on the final mile. So I will do first 10 rounds: 5 pull-ups, 5 push-ups, 25 air squats, 5 push-ups then for the final 10 rounds: 5 pull ups, 5 push-ups, 5 air squats, 5 push ups. I do worry about transition as you mentioned in your video but...who cares, there is no trophy for cutting a minute off your time, especially when it is your first time. I am just looking to push myself to honor all of those soldiers that pushed beyond what all of us are doing and paid for it with their lives.

[@rolandmeijer]

I know it’s an old video but the tips are really helpful! I’m a 54 y.o. Veteran and I’m training for a Murph with a plate carrier. Subscribed!

[@gwbrown1911able]

This was great! I will be doing Murphy for the 1st time and I appreciate it! God Bless!

[@jorob813]

I did it my first time 50 rounds of 2 pull-ups, 4 pushups, 6 squats. Since I haven’t done Kipping enough yet. I did strict pull ups. I was able to keep a consistent pace the whole time without breaks. Could have definitely sped things up. 46 minutes.

[@WODprep]

nice job!!

[@TheChicoRios]

Hey Ben! Just passing by to thank you for the tips in the video. I did the Murph on Saturday using a variation of the partition you suggested (instead of 20 rounds of 5 pull-ups / 10 push-ups / 15 squats, I did 15 rounds of 5 pull-ups / 10 push-ups / 20 squats + 5 rounds of 5 pull-ups / 10 push-ups) and I nailed it in 42:28. I did it without a life vest, after all it was my first time doing it. But I appreciated a lot the tip you gave: "just don't stop!" Thanks for the help and looking forward for more videos. Cheers!

[@richardkroon6219]

I turned 40 last year and started doing crossfit 1 year ago (June 2021). I trained to be able to do the movements of Murph RX. Today (without vest) the 25 rounds of 4 pull-ups, 4 push-ups, 12 squats and 4 push-ups did the trick. I finished after 52 minutes and 32 seconds on the clock. Thanks for all the tips Ben. Last week I subscribed for your academy. Tomorrow my 8 weeks weightlifting and 6 weeks burpees course starts. Looking forward to all new things I'll learn. Keep up the good work which is inspiring 👍🏼

[@WODprep]

Love to hear this Richard! Welcome to WODprep Academy, keep me updated with how it's going!

[@richardkroon6219]

@@WODprep thanks, keep you posted! (from 🇳🇱)

[@bengoodey]

First attempt today. Planing on using the Smart strategy and wearing a vest for the runs only. Here’s to Murph! 🍻

[@mattthompson9480]

Hi Ben Got through doing the Murph today. Remembering Lt Murphy and his courage that day. Hope you enjoyed your Murphy here in Colorado. Your video helped me do all pull-ups Strict!!! No assist or variations. Thank you Ben!!!! Matt Colorado

[@willievantee8987]

Will try your version of option 2. Thanks.

[@altierinoel]

Hey Ben ! Thx a lot for all the tips, we ll do that with friends and honour Mr Murphy. Keep going !

[@DIYTechnician]

Dude you nailed it with this one. You hit a lot of different angles for improvement. I learned some great tips here. I love this workout and have been doing it for a couple months steadily now (with no weight vest). I think I can improve my results after watching this. Working toward being able to completing it without cheating on my pull ups and moving towards a weight vest. It's still an ass kicker. Thank you!!!

[@shannonh3243]

Hands down the best video of tips for approaching The Murph!! Thank you so much for discussing the importance of scaling and recovery!! So often overlooked!

[@mattthompson9480]

I did Murph 10-20-30 great way Thank you

[@smashgameathletics332]

I knew there were other people out there who would know exactly what I am talking about! Your channel is dope!

[@AlPickering]

As always, great coaching Ben! You've helped me through two CrossFit Opens and this will be my second Murph. I did much better in all of it thanks to you! Thanks for reminding us to remember the heroes!

[@Shadowfax85]

Doing this WOD for the first time in the morning! RIP Mike Murphy!

[@WODprep]

How did you do?

[@Shadowfax85]

WODprep 41 min 35 seconds :)

[@Commandoswede]

I will try it out someday surely. Probably do a half murph first or quarter murph. Great tips.

[@fredastaire6156]

Thanks for the tips Ben, they'll definitely come in handy for me!

[@jumpropestairs6129]

I got invited to this today, misses out. All these excersice are my favorite.

[@theonlyEYEBROWKING]

I like the half murph

[@nataliabrito7910]

Nice. Thank you. I did it yesterday. It is a very hard work out. Next time I will pay attention to yout tips.

[@WODprep]

Awesome! I hope it helps your next attempt :)

[@bbmcgee2]

I'm not an actual crossfitter, but I'm excited about giving the scaled version a go. 😀👊

[@rageingbull1868]

Nice video mate did Murph this morning no vest haven't got the best kipping pull ups yet so was slower on them push ups sets of 10 reps till 200 then air squats in 20 reps till 300 last 1.6ks run legs where concrete happy with time of 50.10 wearing a vest for next time great videos knew to crossfit enjoying the learning curve thanks for your videos very helpful

[@SwinginJohnson74]

In my opinion, Kipping is cheating. Be strict with your training and it will pay off.

[@WilliamTPeckII]

Great tips Ben. Thanks!

[@anthonybeckman9665]

Another awesome video!

[@jpobleta]

I’m so nervous going into this for tomorrow. It will be my second time doing it and i think I’m going to do option 2 with the push-ups broken up. I have had rhabdo before (from a different workout) and the mental recovery is far worse than the physical one. I’m excited though; even bought hand grips. Love all your videos that I had to look this one up again to prepare.

[@evgenyvikhlyaev2568]

Ну и как?

[@andrewbasham2827]

Ha, what about a few beers BEFORE, though?

[@Nuenna90]

i absolutely LOVE your videos. I'd love to get some help with starting to use the "open gym" periods of my box more. How should i program my training, where can i find inspiration and how do i go from only doing classes everyday to also training on my own?

[@erikvandeven100]

Did perform the Murph workout last saturday and the saturday before that , with a 20 lbs vest. It was tough, especially alone. But first rond was 58 minutes, second 55. Wondering what the time will be today. Great workout to do at home right now. But I do take a break for at least a day , from the home workouts , after that.

[@erikvandeven100]

0:52

[@mattthompson9480]

Hi Ben Due to your video training I was able to get through the Murph last year . everything was strict RX except I did not wear hthe vest. This year I plan to do it was a vest on. I think last year you came out to Colorado to do the Murph . Things are kind of strange this year with the virus. Are you still planning to do the Murph this year back home? Matt In Westminster Co

[@gustavoemerick6312]

Nice tips and video! Tks!

[@spidos1000]

Did it in 50.34 on first run ever. Did 5 rounds of 20 40 60 and strict pull ups

[@scottymac8888]

Thanks a ton coach - 1st Murph so opted to do it once before committing to a weight vest (def next time). The 5-5-15-5 format (+ pretty constant motion) was the clincher. Was able to go unbroken all reps and break 40 mins (39:58). Honor to do it and really psyched to do it pretty well. Felt appropriate doing it in the pouring rain too! Keep up the great work & tips. Cheers

[@alfonzo444]

Your tips realy help me , excelent Chanel , i recomend you to do crossfit gear review or nutrition tips for crossfiters

[@WODprep]

Awesome thanks so much! I will keep those ideas in mind, Alfonzo!

[@morrisangiel]

Look at you with your 10K+ subscribers!!

[@williambreen4290]

My friend can you please explain to me what rabdo is?

[@signguyxxx]

I just did my first ever "Half Murph." I kept the 1 mile runs just because I have a perfect 1 mile loop by my house that I like to do. Took me 40 minutes with no vest. I had the most trouble with the pull ups and I definitely took too much time in between movements. Next week I WILL CRUSH! haha

[@WODprep]

Great work!

[@signguyxxx]

Did it in 34 minutes this week with your advice! Boom! Separating the pull ups helped a lot!

[@frako23]

Great video as usual Ben, but I didn´t understand the word you said in 5:33 about alcohol consumption, could you write it down? hahaha sorry!

[@WODprep]

I think you are talking about "Rhabdo" ...do some research! It can be a nasty side effect of doing TONS of reps at a really high intensity. Alcohol tends to increase your risk!

[@reyramos6762]

thank you Ben!!

[@afen5252]

I'm going to start the half Murphy. I'm not a beast but I've always done sport etc, so it's not like my body is not used to push ups pull ups etc. Therefore I was wondering how many half Murph would you advice me to do in a week ? 2-3?

[@rb5873]

Can Murph be done twice? My box is doing Murph Saturday, but I registered with another box to do it on Monday. Monday Murph will truly honor our disabled vets. Oh yeah, only wearing vest once!!!!!!

[@rb5873]

Orlando Pockets already did it twice, so it can be done! Took 4 minutes off time on second Murph

[@nadiamoulay3861]

Hello! I usually do it this way and I do small sets except for the squats. 100 pull ups 200 push ups 300 air squats I am worried that if i do the Cindy way i lose too much time because I use a band for the pull ups. Transition will take too much time. What do you think?

[@stevemoore8146]

My box apparently doesn't allow you to partition the reps like that (i.e. you have to finish all 100 pull ups before moving onto the push ups etc). This is my first attempt at it, my goal is to break 1 hour. I was planning on 8 min miles, trying 5 pull ups every 30 seconds , 7 reps every 30 seconds on the push ups and 12 on the squats. thats 52 mins which gives me 8 mins grace for transitions and end of the sets where I might not be able to get that many

[@WODprep]

That is definitely tougher, but you will be better for it ;) Great work!

[@bassanovaboxersandbettas.1547]

I am doing Murph on Saturday for the first time. Already done a half Murphy. Really nervous.

[@jwebb1975]

38:22 no vest

[@cr6928]

jwebb1975 got me

[@SierraStoltzfoos]

thanks

[@jonnettesheim8930]

No kipping!

[@edward-johnfranks3584]

Thanks for the tips. I'm 46 and just started Crossfit. I did a subpar 1/2 Murph this evening. Hoping next year to participate. I'm trying to figure out what the word was that you used if you consume a lot of alcohol. After 22 years in the Navy I'm sure your definition of a lot of alcohol compared to mine, differs lol.

[@vdrivno]

i think he refers to rhabdomyolysis which is "breakdown of muscle tissue that leads to the release of muscle fiber contents into the blood. These substances are harmful to the kidney and often cause kidney damage". According to MedlinePlus

[@BurtonHohman]

If you did singles on the pull-ups could you drop into an air squat?

[@Mr12funkymonkeys]

Or a mid-air squat if your fast enough ;) I believe you can break it up however you want. I heard of a rep scheme of 50 rounds so you're only doing 4 pushups at a time, just gotta watch the transitions and keep track of it all.

[@alrightalrightalright6165]

If you want to do Murph as Michael Murphy did it, the real Murph, you need to do it with a 20 pounds vest and you cannot partition the reps. This means you have to do all 100 pull ups, then all 200 push ups, then all 300 squats. I personally think it is a better workout when it is partitioned into 5 pull ups, 10 push ups, and 15 squats because you can keep a better rhythm and better intensity... BUT that's not the original workout, ya know if you're trying to keep it OG. I know HQ says you can partition reps, I'm just saying that's how the man did it himself.

[@alrightalrightalright6165]

because I have access to the internet and do my research...

[@alrightalrightalright6165]

There are good sources if you look for them. That's why I said research, not quoting the first thing that pops on google.

[@alrightalrightalright6165]

Ok, man. I'm gonna go be productive. Have fun picking fights with people online.

[@tantiwahopak101]

What's RX?

[@TheVolcano2334]

I feel like you should do the Murph straight through. Not a big fan of sets.

[@pvtmail4911]

Awesome tips, thanks. At what stage would you recommend a athlete is "ready" do perform Murph RX? Without vest I last did 40mins, so wonder if I should first work on getting that to low 30s before adding 20 pounds, or should I just do it with vest now? What would you say is a reasonable RX Murph time for a well conditioned athlete (not regional level, just normalish 5x a week WODer)?

[@WODprep]

Without a vest and 40 minutes is a great score! I think throwing on a vest might bump you up to the 50 minute range, but you could surprise yourself with the right strategy! If your gut tells you to wear the body armor, make sure you let me know how it goes. It's all about honoring the fallen!

[@TGPrince666]

Subs: .. 10K then .. 100K now !!!

[@couplescrowns5704]

Get ready for the Murph Challenge 2021! 🇺🇸💪 👉 amzn.to/3xHjHl7

[@garethjones3227]

How many pull ups should i knock off the 100 since i can't bring myself to do those weird style crossfit pull ups LOL!

[@peternewton2200]

None. It's 100 pull ups what ever way you choose to do them

[@TexasKen]

Just flop around

[@Mr12funkymonkeys]

You could just learn how to do kipping pullups and enjoy them for what they are

[@cdp7878]

I'd say about 50 - 65, they are easier but they are different you get quite allot of other muscles especially core engaged to do them, doing that many reps also keeps your heart rate up.

[@trevortenney9376]

I didn't know we could partition the reps. I thought you had to do everything in order.

[@nathanwforrest]

Here's the original post from 2005: www.crossfit.com/workout/2005/08/18#/comments

[@5.0_life30]

Why do I vomit after performing an intense workout? I eat healthy every morning before my workout and after my workout (push-up's, pull-up's, 50lb. curls, 25 lbs dumbbells) I feel kinda nauseous. Am I over working myself?? Am I doing something wrong??

[@WODprep]

You are eating right before you work out! That used to make me puke all the time....then I stopped eating within 2 hours of my workouts and BOOM...problem solved :)

[@Mr12funkymonkeys]

A doctor's not going to help. Ask a qualified pt/sports scientists/etc, which I guess is what he did

[@7475thomas]

I see you're in the grass. A lot of people will be running on concrete and asphalt. I'm sure this will play a part in fatigue of the joints and over all performance. I actually don't recommend running on hard surfaces but some have no choice because boxes haven't made it a priority no to.

[@planck10-43]

LT Murphy did not do kipping or butterfly pull-ups so this is not the same workout.

[@icelassi36]

#Respek my name

[@nicksunstrider258]

I violated the 4th tip by doing it back to back (am and pm)

[@christopherfisher1694]

I was listening intently until I watched you perform (or sort of) a complete pull up. You obviously are a Cross Fitter watching your feel go behind you and then forward to assist you with momentum up the bar. I would rather add 10 minutes and use MUSCLE to get up the bar than save time kipping.

[@bamcastro3757]

umm "Murph" is meant to be done with all reps of a movement completed before you go to the other. none of this breaking up in sets. bs

[@WODprep]

The original Murph from CrossFit HQ states "Partition Reps as needed". I made sure to double check! "Angie" is programmed to be straight through with no partitions.

[@WODprep]

Here is the direct quote from HQ: "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" 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. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. Post time to comments.

[@bamcastro3757]

+WODprep yeah my bad. i thought you had to finish all the reps of one movement before goin to the next one. i do this once a week for the last 8 weeks now and i have never partitioned the reps. its more of a grind that way than breaking it up. its good for the soul.

[@WODprep]

+Bam Castro yeah man going straight through is killer! Way to go dude!

[@bamcastro3757]

+WODprep cheers dude. 58mins is my PR with vest. its taking its toll on my knees though. anyway, great channel i get a lot of good stuff from you.

[@sweepPeeper]

what the fuck is this