The Murph workout is a well-known test of strength and endurance, often used as a way for the CrossFit community to come together and pay respect to a fallen hero. It has even extended beyond the CrossFit landscape into other fitness athletes in different methodologies who take on the Murph challenge. However, don’t feel scared by its intensity!
This easy guide is for beginners. It will help you do the Murph workout safely and effectively, no matter your fitness level. We will look at where it came from, explain each part, and share useful tips to help you complete this tough but satisfying workout that honors the ultimate sacrifice of US Navy Seal Lt. Michael Murphy in the best way possible.
Key Highlights
- The Murph workout is a tough exercise created to remember Navy SEAL Lieutenant Michael Murphy.
- It includes a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another 1-mile run.
- People can wear a weighted vest, but there are always ways to change it.
- Beginners can make the workout easier by doing fewer reps, changing exercises, and breaking it into smaller parts.
- The Murph Challenge usually happens on Memorial Day. It invites people from all over the world to join in and honor service members who have lost their lives.
Understanding the Origins of the Murph Workout
The Murph workout is more than just a physical challenge. It honors Lieutenant Michael Murphy, a Navy SEAL, who died in Afghanistan in 2005. This workout was originally called “Body Armor.” It was one of Lieutenant Murphy’s favorite workouts, which he often did during his time in service.
After he passed away, the workout was renamed “Murph” to pay tribute to him. It later became the Murph Challenge. Every year on Memorial Day, people around the world complete the Murph workout to remember and honor fallen service members.
The Story of LT Michael Murphy
Lieutenant Michael Murphy was a Navy SEAL officer known for his courage and selflessness. In 2005, during a mission in Afghanistan, he and his team faced a fierce fight against many enemies.
Even though he was badly injured, Lieutenant Murphy bravely chose to move into the open. He did this to communicate and ask for help. His brave acts cost him his life, but he saved many of his teammates.
The Significance of Memorial Day and the Murph Workout
Memorial Day is very important. It reminds us of the great sacrifice made by many service members who lost their lives for our country. This day is for honoring them and thinking about the freedoms we have because of their courage.
Like 28-Days Wall Pilates Challenge, The Murph Challenge is a strong way for people to show respect for these heroes. Doing this tough workout while remembering the sacrifices of Lieutenant Michael Murphy captures the spirit of Memorial Day. It helps us feel gratitude and appreciation for those who gave everything.
Preparing for Your First Murph Workout
Getting ready for your first Murph workout needs both your mind and body to be prepared. Before you start, make sure you have all the right gear. It’s also important to set realistic goals that match your fitness level. Keep in mind that being well-prepared is crucial for a good and satisfying Murph experience.
Essential Equipment for the Challenge
The Murph workout mainly focuses on bodyweight exercises. However, using the right gear can make your workout better. The most well-known piece is the weighted vest. This vest represents the body armor worn by service members, including Lieutenant Michael Murphy. Men should use a 20lb vest, while women usually wear a 14lb vest.
If you are trying weighted vests for the first time, start slow. This allows your body to get used to it. It’s also important to wear comfortable workout clothes that let you move easily. While you don’t have to, having pull-up bars and space to run can also help.
Setting Realistic Goals as a Beginner
Approaching your first Murph workout with realistic goals is very important. Remember, this workout is not about comparing yourself with more experienced athletes. It’s about testing your own limits and respecting the spirit of the challenge. Start by checking your current fitness level.
If you are new to pull-ups, push-ups, or running, focus on mastering these exercises before you try the full workout. You can change the exercises, lower the number of reps, or split the workout into smaller parts. Make sure to keep proper form and pay attention to how your body feels during the workout. Additionally, set realistic goals for yourself as a beginner, such as completing a certain number of pushups in a set or increasing the number of reps each week. This will help you track your progress and stay motivated.
The Components of the Murph Workout
The Murph workout, also known as the Hero WOD “Murph”, has a simple but tough format consisting of four components. It starts with a 1-mile run in the USA, followed by 100 pull-ups, 200 push-ups, 300 air squats, and another 1-mile run. The order of the exercises is the same each time, but people can choose to break the bodyweight exercises into smaller parts, including pull ups. This allows for adjustments based on individual fitness levels and is a standard for this WOD in competition.
Breaking Down the Exercise Segments
- 1-Mile Runs: The workout starts and ends with a 1-mile run. These runs help build a strong base and improve your heart and lung fitness.
- Pull-ups: Doing 100 pull-ups might seem hard. Beginners can try using assistance bands or change to ring rows or inverted rows instead.
- Push-ups: Just like pull-ups, doing 200 push-ups requires a plan. Beginners should try knee push-ups or incline push-ups to slowly build strength in their arms and chest.
- Air Squats: Although they look easy, doing 300 air squats tests your muscle endurance. Keeping good form is important to prevent injury.
Importance of Warm-Up and Cool-Down Routines
Prioritizing warm-up and cool-down routines is very important for a safe and effective Murph workout. A good warm-up includes movements like arm circles, leg swings, and torso twists. These exercises get your muscles ready for the hard workout coming up. Doing mobility exercises, like hip flexor stretches and shoulder rotations, can also help you perform better and lower the chance of getting hurt.
After you finish the Murph, it’s important to cool down properly. This can include light jogging or walking. After that, do some static stretches, holding each one for 15 to 30 seconds. This helps lower muscle soreness and aids in recovery.
A Step-by-Step Guide to Your First Murph
Now that you see why preparation is important, let’s look at your first Murph experience in simple steps. This guide will help you do the workout safely and at a good pace. You can feel confident while you take it on.
Step 1: Starting with the 1-Mile Run
The Murph workout starts with a 1-mile run. Do not sprint right away. Instead, find a pace you can keep for the whole distance. Think of this mile as a warm-up. Gradually raise your heart rate during this first mile. Keep in mind that this is a marathon, not a sprint.
Try not to go too fast, or you will tire out early. Save your energy for the tough exercises that come next. Pay attention to your body and change your pace if you need to.
Step 2: Tackling the 100 Pull-Ups
After you finish your first mile, it’s time to use the pull-up bar. Instead of trying to do all 100 pull-ups at once, split them into smaller sets. If you are just starting, sets of 5-10 reps work well. Take short breaks in between sets.
Make sure to keep good form during each rep. Use your back and shoulder muscles properly. If you can’t do a full pull-up, you can use a resistance band to help or try ring rows or inverted rows instead.
Step 3: Completing 200 Push-Ups
Now that you’ve finished the pull-ups, it’s time to move on to push-ups. Just like the pull-ups, you should break the 200 push-ups into smaller groups. Try doing sets of 10 to 20 reps, and take breaks as you need to.
Keep a straight line from your head to your heels while pushing up. Use your core muscles to stay stable. If you find it hard, you can do knee push-ups or incline push-ups by pushing against a wall or a bench.
Step 4: Finishing 300 Squats
As you get closer to finishing your bodyweight exercises, get ready to do 300 squats. Squats mainly work out your leg muscles. So, it’s very important to keep the right form to prevent any strain. Keep your back straight, tighten your core, and lower your hips like you’re sitting back in a chair.
You can make it easier by breaking the squats into groups of 20-25. This will help you keep good form and avoid getting too tired. Don’t forget to breathe deeply while you do each group. This gives your muscles the oxygen they need.
Step 5: Concluding with Another 1-Mile Run
After finishing the bodyweight exercises, it’s time for the last mile run. Your body will feel tired now, so pacing yourself and having strong mental focus is very important. Stay at a steady pace, even if it’s slower than your first mile. Take on the challenge and keep in mind why you began this journey.
Tips and Strategies for Beginners
Starting your Murph journey as a beginner can be tough. Don’t feel shy about asking for advice from others who have done the Murph successfully. Remember, even the athletes who are now great at the Murph once started as beginners too.
Pacing Yourself Throughout the Workout
Pacing is very important when you want to finish the Murph workout successfully. Don’t go too fast at the beginning. Instead, find a speed for your runs that you can keep up. Try to keep your reps for the bodyweight exercises consistent.
Listen to your body. If your heart rate goes up too high, take a short break to breathe and stop yourself from getting tired too early. Keep in mind that the Murph workout tests your endurance as much as it tests your strength.
Modifications and Scaling Options
The Murph workout is special because you can adjust it to fit your needs. If you are a beginner, you can change the exercises to match your fitness level while still keeping the challenge alive. Try lowering the number of repetitions for each exercise or split sets into smaller, easier parts. This allows a lot of people, regardless of their fitness level, to participate in the workout and tailor it to their individual abilities. Some simple scaling options for the push ups include doing them on your knees, using a band for assistance, or breaking them up into smaller sets. This ensures that you can still complete the 200 push ups without getting stuck or sacrificing form.
For pull-ups, you can use resistance bands or do horizontal rows. You can make them harder as you get better. For push-ups, you can start by doing them against a wall or a bench, then move down to the floor as you improve. Remember, the goal is progress, not perfection.
Tracking Your Progress and Setting New Goals
As you reach each step in your Murph journey, it’s important to keep track of how you are doing and to celebrate what you achieve. Doing this will help you stay motivated. It will also give you useful information to help set new goals.
Journaling Your Murph Experiences
Keeping a journal for your Murph experiences is a great way to reflect and stay motivated as you improve. Write down your finishing times and how you felt both physically and mentally during the workout. Also, record any changes or adjustments you made.
By noting these details, you will gain valuable insight into what you are good at and what you need to work on. It will help you see where you can improve.
Planning Your Next Murph Challenge
Completing your first Murph workout is an amazing achievement. But this journey is just starting! Use the strength and experience you’ve gained to aim for the next Murph challenge. Think about joining an organized event. Surround yourself with a great community that supports you.
Take on the challenge, push your limits, and keep honoring the memory of Lieutenant Michael Murphy and everyone who served.
Conclusion
In conclusion, the Murph Workout is more than just a physical challenge. It is also a way to honor LT Michael Murphy and all our fallen heroes. If you are a beginner, it is important to understand what the workout includes. You should gather the right gear and set goals that you can achieve for a good experience. Make sure to pace yourself and think about making adjustments if needed. It’s also helpful to track your progress. The Murph Workout tests your endurance, mental strength, and dedication. Embrace this challenge and respect the legacy of those who served. Push yourself to go beyond your limits. Your journey with the Murph Workout is not only about getting fit; it’s about showing resilience and honoring the sacrifices made for our freedom.
Frequently Asked Questions
What is the Murph workout?
The Murph is a tough CrossFit workout done every year on Memorial Day. It honors LT Michael Murphy, a Navy SEAL who lost his life in battle. The exercise includes running 1 mile, doing 100 pull-ups, 200 push-ups, and 300 air squats. It ends with another 1-mile run. Many people do this while wearing a weight vest.
How long does it take to do a murph?
The time it takes to do a Murph can change based on your fitness level and any changes you make to the workout. People who are used to working out may finish in less than 40 minutes. In contrast, beginners may need more than an hour. The important thing is to go at your own pace and divide the exercises wisely.
Why is it called the murph?
The Murph workout is named after Lieutenant Michael Murphy. He was a Navy SEAL who died in action in Afghanistan on June 28, 2005. This workout was one of his favorites. It shows the strength, both physical and mental, that people need to serve.
What is the Best Time of Year to Attempt the Murph Workout?
The Murph can be done any time of the year. Many people like to take on the Murph Challenge on Memorial Day, which falls on May 30th. But when you do it is really up to where you live and what kind of weather you enjoy.
Can I Perform the Murph Workout Without Any Equipment?
Sure! You can do the Murph with just your body weight. While a weight vest is usually used, you don’t need one to complete it. This makes the Murph easy for everyone to try. You can change it based on what you have and your fitness level.
How Often Should Beginners Attempt the Murph Workout?
Beginners should first work on mastering each exercise. They should build their stamina slowly. When they feel good about it, they can try the full Murph workout once a month or less. It's important to focus on recovery and not overdo it.
How Can I Stay Motivated Throughout the Murph Challenge?
Being around a caring community, making realistic goals, and keeping in mind the reason for the challenge can help you stay motivated. Each rep is a way to honor Lieutenant Michael Murphy and the sacrifices made by service members.
