Preparing for "Murph"

[@DavidSmith-lp5tz]

I know this is several years old but I wanted to tell you I appreciate your encouragement for all fitness levels on this challenge. I'm recovering from COVID and went from running marathons to barely able to walk a mile. So many other Murph youtubers are quite arrogant towards those of us trying. I broke my Murph up with breaks during the week. But I finished it. I'm shooting for completing two this week.

[@enzo6032]

Today I completed it. 60mn!!! First time I do it!!! I made 20x5 pullops and 30x10 squats in parallel and when finished the pullops started doing the pushops 10x20. I made it!!! And that is a great accomplishment.

[@gohq1190]

Way to go! Keep working at it, always trying to become a little bit better.

[@tonyad291]

Congratulations!

[@10thmountainvet]

Congratulations on your gym, business and content. I recommend adding an edit; honor the Man who gave his life and talking about the veterans who sacrifice for other’s freedoms in the context of the workout. Have a great day and hope everyone is getting after it with their friends and neighbors.

[@gustavoemerick6312]

Good to know alternatives to the preparation of Murph from the USA. Here in Brazil, my coach said we needed to do in order the 100 pull ups after 200 push up and then the 300 squats. I did not have legs to finish running! This way you have distributed in the video is much more pleasant to realize the WOD Murph. Congrats by method and video!

[@gohq1190]

There are definitely different standards to this workout. Sounds like you are doing the "non-partitioned" version which appeared at the Crossfit Games 2 years in a row. Non-partitioned definitely makes that second run a lot harder!

[@NFSox]

I did my first Murph yesterday, and the last six rounds I had to split the pullups into 3 and 2. The pushups were no trouble at all.

[@gohq1190]

Congrats on your first Murph! Be proud! Glad you found a method to partition the pull ups to finish the job!

[@robynwilliams9678]

Done 3 half Murphs in the past 5 days, best time was 29:34. My goal is to work up to a full murph in 50 minutes

[@gohq1190]

Phew! 3 halves in 5 days...that's a lot! Be sure to let those muscles rest and recover too! It'll take a good while to build up to your 50 minute goal, so establish a plan, stay patient, train consistently, and MAKE IT HAPPEN!

[@Jokester713]

I can blast the pushups but not the pull-ups, great tactic though!! Thankyou!!!! Starting this mutha at 55 yrs old🤪 let's do it!!!!!

[@gohq1190]

Stay after it Jim!

[@stevenl7878]

I'm training with a similar setup but 5 pullups, 7 squats, 10 pushups then 8 squats. I found that the first set of squats gives my arms/shoulders that break before pushups.

[@fabricevalleix5377]

So I did one today, and legs were totaly fine, can even do longer series no issues at all, pull ups fine too, 5 is ok. But push up. HARD. I did the first iteration 5/10/15. and couldn't do the push up at one point; so I skipped it and waited to do it afterwards. I will try again with your 5/5/7/5/8 because I think I will handle this much easier. Will burn me less in the begining I think. So thanks for the ideas.

[@SuperColonel91]

You see I struggle with the Pull Ups And for those who do...I recommend maybe Jumping Pull Ups or 10 Rounds: -5 Pull Ups(or Jumping( -20 Push Ups -5 Chin Ups(or Jumping) -30 Air Squats Before I do a Murph, I Like To Do An Elbow Plank With The Vest For a total of 6:10. Then remove the vest and do 100 Sandbag Sit Ups Once Completed, I put on the vest and Get Cracking! I extend both of the runs by half a mile more... So For Me, It's A Total Of: •6 Minutes and 10 Seconds of Elbow Planking •100 Sandbag Sit Ups •100 Pull Ups •200 Push Ups •300 Air Squats •3 Miles Ran!

[@rickyknowles]

I find doing "strict" pull ups harder than the push ups

[@gohq1190]

You're not alone on that!

[@wassabiii600]

wait are we allowed to break it up? I thought the original murph had to be done in sequence. So once you finished the entire 100 pull ups its then you can go to the 200 pull ups and airquats after.

[@kimfroman2023]

I think breaking it up is for training purposes

[@mikelowry9435]

Good video and great breakdown. Any advice on people struggling with the pullups portion?

[@brandonrahe]

Mike Lowry do you need help with performing 5 pull ups at a time (strategy wise) or just pull up capacity in general (progressing from band assisted pull ups to body weight pull ups).

[@mikelowry9435]

@@brandonrahe for increasing capacity. I used to be able to do 25-30 pullups with comfort and ease, but after being injured in Afghanistan, its hard to get more than 5 pullups now unfortunately.

[@brandonrahe]

Mike Lowry be patient with rebuilding, especially when considering injuries. Use bands as needed to build up your rep capacity (maybe training in the 3 sets of 12 reps range) for a while. Practice 3 days/week until you can make some headway on moving to the next level band. To prevent overhead movements (maybe needed to limit injury), you’d benefit from horizontal pulling capacity as well (ring rows, supine pull ups, bent over rows, straight arm pull downs) to build lat and arm strength in safer positions. If overhead positions feel safe, and traditional pull ups feel okay...I’d love to see you do negative (eccentric) pull ups as well. I use those with all my clients working towards pull ups. Maybe try 3 sets of 3 reps, each rep being an 8 second descent. Set a 3 month goal, which should be about 36 pull up sessions. Hope some of that helps.

[@ItFlares]

Is it okay to break the exercises into sets? For example 10x10 pull-ups 10x20 push-ups and 10x30 squats?

[@danielweinstein7189]

just did this yesterday the entire thing without vest sucked a lot

[@gohq1190]

It's a rough one, hope you keep at it!

[@joshuasabate2057]

Thank you

[@gohq1190]

You're very welcome. Keep training!

[@1177379]

Wisely