If you're a beginner and you've never done a Murph workout before, break up the pull-ups, push-ups, and air squats into 20 rounds of 5 pull ups, 10 push ups, 15 air squats. If you've already completed the Murph Challenge with that rep scheme, decrease to 10 rounds of 10 pull ups, 20 push ups, 30 air squats.
The Murph Workout is a high-intensity workout that is done for 1 hour. In this workout, you do 100 pull ups, 200 pushups, 300 squats and finish with 1 mile run.
What's the hardest part of Murph? The toughest part of the "CrossFit® Murph Challenge" is the mental and physical endurance it demands. This workout is designed to push you to your absolute limits. The mix of running, pull-ups, push-ups, and squats is no joke—especially when you throw on a weighted vest.
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.
Breaking Up the Push-ups Within Each Round
You have one more tool in your toolbox – split the movement that is breaking down into two sets within each round. In our 5/10/15 example, this would become: 5 pull-ups / 5 push-ups / 15 air squats / 5 push-ups.
What types of pull ups are in Murph? Any pull-up variation is acceptable; providing you begin (or pass through) under the bar with straight arms and finish the rep with your chin above the bar. This can be achieved with strict pull-ups, kipping pull-ups or butterfly pull-ups.
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.
Plus the work is bodyweight exercise which isn't going to be as much as moving barbells full of plates. Due to the duration of Murph it's likely that you aren't going as hard as on shorter WOD's either. Assuming a 200 pound athlete, I'd estimate you're in the 600-700 calorie range if you did Murph in 45 minutes.
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. Prior to my 32:41 on June 18th, 2021, Hunter McIntyre held the record for the fastest known weighted & unpartitioned Murph with a time of 34:13.
Murph was then able to solve the gravity equation using this data, allowing her to temporarily reduce Earth's gravity enough to allow the space stations to launch into space and establish colonies. Cooper Station, the cylindrical station we see at the end of this film, is one of these stations.
CrossFit introduced Murph as an official Hero workout in 2005. But the phenomenon of Memorial Day Murph was born organically within the affiliate community. The original description of Murph read: “In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan, June 28, 2005.
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.
The individual partial exercises can either be performed one after the other or divided into individual rounds. Typically, the Murph Workout is completed FOR TIME with a 14 lb (6 kg) weight vest for women and a 20 lb (9 kg) weight vest for men.
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.
Finally, the Murph Workout is a great way to burn calories and lose weight. The combination of running and calisthenics helps to create a high intensity workout that can help you burn calories quickly and efficiently.
Josh Bridges holds the record at 28 minutes and 45 seconds, set back in 2014.
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.
Incorporate a mix of running, pull-ups, push-ups, and squats into your workouts, gradually increasing the volume and intensity over time. CrossFit gyms often offer Murph-specific training programs leading up to Memorial Day, when Murph is traditionally performed in honor of Lieutenant Murphy.
'Murph' World Record Holder Hunter McIntyre Shared How He Trains for the CrossFit Workout. McIntyre breaks down his best advice on how to prepare for the infamously tough CrossFit workout.