Elite: A good time for an elite athlete would be under 30 minutes. Average Gym Athlete: For an average gym athlete, a good time would be between 35-50 minutes. Beginner: For a beginner, a good time would be anything under 75 minutes.
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.
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.
The Murph requires endurance, so if you can only do 20 pushups, don't start with 100+ pushups in your training workouts. You'll burn out and won't recover well enough for your next session. Here are some tips for anyone taking on the Murph: Allow 4-8 weeks to build the strength and endurance to complete the challenge.
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.
On average, you're looking at burning anywhere from 500 to 800 calories.
Josh Bridges holds the record at 28 minutes and 45 seconds, set back in 2014.
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.
Option 1: You do it all as-is. After running one mile, you do 100 pull-ups, then 200 push-ups, followed by 300 squats, and another 1-mile run, with or without the vest. Adding the vest is called the RX version, AKA the most challenging version. Many cannot perform their first Murph this way, and that's ok.
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.
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.
Murph said (cried) in the video to his dad that she is finally the same age as him when he left. Which tells us that she and her dad are both 35 years old toward the end of the movie. At the very end, when Murph was very very old and has had great grandkids, she must have been at least 100 years old.
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.
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.
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.
The average Murph WOD time for intermediates is 50-58 minutes, so a good time for an athlete with a year or two of training experience would be under 50 minutes. A good Murph workout time for advanced or elite athletes would be anything less than 40 minutes. Most advanced athletes finish in the 40-45-minute range.
Kipping Skill Practice
If you have been on the verge of getting kipping pull-ups or you can do some but your a little inefficient, Murph can actually be a good workout for you to deploy them. Most people break Murph up “Cindy-style” with sets of 5 Pull-Ups, 10 Push-Ups, and 15 Squats.
Beginner Strategy
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.
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.
Although it is challenging, there are many benefits to completing the Murph Workout. These benefits range from improving overall strength and endurance, to gaining mental strength and discipline.
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.
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 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).