In Murph, while the run portions must be done as a sandwich around the reps, athletes may break up the pull-ups, push-ups, and squats however they'd like. Spending a bit of time thinking through your rep scheme can help both the newbie and veteran athlete succeed in this workout.
In some versions of the workout, the reps are ``partitioned'' meaning you can do 20 rounds of 5 pull-ups, 10 push-ups, and 15 squats (for example). Doing the workout ``unpartitioned'' requires you to complete all 100 pull-ups before moving on to the push-ups, then all 200 push-ups before moving on to the squats.
The Murph challenge is an intense workout that starts with a 1 mile run, followed by 100 pullups, 200 pushups, and 300 squats. To cross the finish line, you complete another 1 mile run. The Murph requires just a pullup bar (but can be adjusted for those who can't yet do pullups), and challenges your whole body.
The RX'd description for Murph says ``pull-ups'' so do it with whatever style you want... strict, kipping or butterfly... none are incorrect.
How do you split the Murph workout? You can partition the reps of Murph any way that stops you spending huge chunks of the workout resting! If you wanted, you could do 1 pull-up, 2 push ups and 3 squats but I think that, mentally, 100 sets of anything would be brutal.
What is a 'Good' MURPH Time? What's considered a good time is relative to the exerciser. If you're a beginner, less than 60 minutes is considered a good finish time. For exercisers who are advanced, you'll want to complete it in less than 45 minutes, and for elite athletes, less than 35 minutes.
On average, you're looking at burning anywhere from 500 to 800 calories.
In this blog post, we'll explore what the CrossFit Murph is and what it entails. The workout is typically done for time, and there is a 60-minute time cap. The Murph is a grueling workout that requires a lot of strength, endurance, and mental toughness.
Murph workout rules
Also, there are rules. First, all the reps must be performed to exacting specifications – no partial pull-ups or pathetic squat pumps. (But you can kip on the pull-ups.)
As prescribed, Murph is performed for time. It starts with a 1-mile run, followed by a grueling sequence of 100 pull-ups, 200 push-ups, and 300 air squats. The workout concludes with another 1-mile run. Athletes may partition the pull-ups, push-ups, and air squats as needed.
Many people do Murph between Memorial Day (May 27, 2024) and the end of June. To be prepared on Memorial Day, start the 6-week training program on April 15, 2024.
The good Murph times by age group 35-39 are: 40:16 for “Advanced” athletes, 35:25 for “Competitor” athletes, and 32:35 for “Elite” athletes. The good Murph times by age group 40-44 are: 43:16 for “Advanced” athletes, 35:31 for “Competitor” athletes, and 34:48 for “Elite” athletes.
Josh Bridges holds the record at 28 minutes and 45 seconds, set back in 2014.
How do you perform the “Murph” workout? Start and end the workout with a mile Run. Partition the Pull-Ups, Push-Ups, and Squats as needed.
Athlete Hunter McIntyre says he set a world record during the Murph Challenge 2020, when he performed the notoriously difficult CrossFit workout in just 34 minutes 13 seconds.
The Murph Workout includes one mile of running (1.6 km), 100 pull-ups, 200 push-ups, 300 air squats, and another mile of running (1.6 km). The individual partial exercises can either be performed one after the other or divided into individual rounds.
The MURPH WOD is a demanding workout consisting of a mile run, 100 pull-ups, 200 push-ups, 300 squats, and finished with another mile run. Sounds difficult right? That is only part of the story. An official MURPH time requires doing the workout while wearing a weight vest of 20lbs (men) or 14lbs (women).
Every single day for 362 days straight (as of publication), Jim Lubonski has put on a 20-pound weighted vest. Then he runs one mile, does 100 pullups, 200 pushups, 300 squats, and follows that with another one mile run. If he's still feeling good, he finishes up by doing his own workout as well.
The Murph workout is challenging because it stresses most major muscle groups: the back and shoulder muscles with the pull ups, the chest with the push ups, and the legs and torso with the squats.
But yes, it was a thing. Perhaps regional, as I'm also from California. If I remember correctly, the difference between a wedgie and a murph, is that a wedgie is intentional, usually provided by some bully, whereas a murph just happened naturally, perhaps from, say, wearing tight pants or roughhousing.
Experienced: This strategy includes 5 rounds of 20 pull-ups, 40 push-ups, and 60 air squats and is required for athletes competing in the Crossfit Games. Expert: This strategy is Murph Workout Rx. 100 pull-ups, 200 push-ups, and 300 air squats without partitioning or breaks in between.