The Murph workout is a legendary fitness challenge named after Navy SEAL Lt. Michael P. Murphy, honoring his heroic sacrifice. While it seems intimidating, this guide is designed to help anyone, especially beginners, tackle this workout with confidence. You will learn how to scale the movements, break down the challenge into manageable parts, and build the stamina needed to succeed. This step-by-step approach ensures you can participate safely while building strength and endurance.
What Exactly is the Murph Workout?
The Murph is a benchmark workout in the fitness community, particularly in CrossFit. It serves as a true test of physical and mental endurance. The workout is straightforward in its structure but demanding in its volume.
The classic, unmodified Murph workout consists of five parts performed in order:
- A one-mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- A final one-mile run
The pull-ups, push-ups, and squats are typically performed in partitioned sets between the two runs. For advanced athletes, the entire workout is done while wearing a 20-pound weighted vest. However, for anyone new to this challenge, the focus should be on completing the work without any added weight.
Why Scaling is a Must for Beginners
Jumping into the full Murph workout without any experience can be overwhelming and even lead to injury. Scaling is the process of adjusting a workout to match your current fitness level. It is a smart approach, not a shortcut.
Scaling allows you to maintain proper form throughout each movement, which is crucial for preventing injuries and getting the most benefit from your effort. If your form breaks down because of fatigue, you are no longer working the intended muscles effectively.
Scaling the Murph workout helps you build a solid foundation of strength and stamina gradually. It ensures that you can complete the workout feeling accomplished rather than defeated, motivating you to continue your fitness journey and try again in the future with fewer modifications.
How to Break Down Each Movement
The key to conquering Murph is to modify the most challenging parts. Here is how you can scale each component of the workout to fit your ability.
For the pull-ups, which are often the biggest hurdle, you have several options:
- Assisted Pull-Ups: Use a thick resistance band looped around the bar and under your feet to help lift your bodyweight. An assisted pull-up machine at a gym works similarly.
- Body Rows: Also known as ring rows or inverted rows, this involves pulling your chest toward a bar or set of rings from an angled position. The more upright you are, the easier the movement.
- Reduced Reps: Instead of aiming for 100, set a more realistic goal like 25 or 50 reps.
Push-ups can be scaled by changing your body’s leverage. Try performing knee push-ups or place your hands on an elevated surface like a bench or a wall for incline push-ups. Similarly, for air squats, you can reduce the range of motion or use a wall for support to maintain good posture.
Partitioning the Reps for Success
Instead of trying to do all 100 pull-ups, then 200 push-ups, and then 300 squats, you should break them up. This strategy is essential for managing muscle fatigue and keeping a steady pace.
A very popular and effective method is to partition the reps into smaller, manageable rounds. The most common format is based on another workout called “Cindy.” You would complete one round of 5 pull-ups, 10 push-ups, and 15 air squats, and repeat that sequence 20 times to reach the total rep count. This 1:2:3 ratio of movements is much more sustainable than doing each exercise to completion.
Sample Beginner Murph Workouts
To make it easier to start, you can choose a pre-designed scaled version of the workout. The table below offers a few different levels to match your current fitness. Pick the one that feels challenging but achievable.
| Level | Run Distance | Pull-Ups | Push-Ups | Air Squats |
|---|---|---|---|---|
| Beginner A | 400m run | 25 ring rows | 50 knee push-ups | 75 air squats |
| Beginner B | 800m run | 50 assisted pull-ups | 100 incline push-ups | 150 air squats |
| Intermediate | 1 mile run | 75 pull-ups | 150 push-ups | 225 air squats |
Remember to record your time and the modifications you used. This allows you to track your progress the next time you take on the challenge.
Essential Tips to Prepare and Recover
Your performance and safety depend on more than just the workout itself. Proper preparation and recovery are key. Always start with a 10-15 minute warm-up that includes light cardio and dynamic stretches to prepare your muscles.
During the workout, pace yourself. It is not a sprint. Take short breaks between your partitioned rounds to catch your breath and sip some water. Staying hydrated is important, but avoid chugging large amounts of water at once.
After you finish, take time to cool down with some light stretching. A balanced meal with protein and carbohydrates within a couple of hours will help your muscles recover and rebuild.
Frequently Asked Questions
How often should I do the Murph workout?
Murph is a very high-intensity workout. For most people, performing it once a month or even a few times a year is plenty. It should not be a regular part of your weekly routine to allow for adequate recovery.
Is it okay to do Murph without a weighted vest?
Absolutely. Beginners should always complete the Murph workout without a vest. The primary goal is to build endurance and master the movements with good form before adding any external load.
How long does a beginner Murph take?
A scaled version of Murph can take anywhere from 30 to 60 minutes, depending on your fitness level and the modifications you choose. Focus on steady movement rather than racing against the clock.
What if I cannot run a full mile?
If running is a challenge, you can scale it. Start with a shorter distance like a 400-meter or 800-meter run or walk. You can also substitute running with a stationary bike or rower for a similar cardiovascular stimulus.
Can someone completely new to fitness try Murph?
Yes, with the right scaling, almost anyone can attempt a version of Murph. The key is to listen to your body, choose appropriate modifications like those in the “Beginner A” plan, and focus on completion over speed.
