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.
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.
``During the workout 'Murph' you are allowed to do kipping pull-ups.''
It's simple: Run one mile, do 100 pull-ups, do 200 push-ups, do 300 body-weight squats, then run another mile.
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.
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.
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. I believe the record will fall again soon and continue to drop quickly as more athletes attempt it as a standalone competition.
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.
If you have never done 100 pull-ups, 200 push-ups, and 300 squats in a workout, don't try it out of the blue, and certainly do not add weight to the repetitions. The Murph without a weight vest requires an advanced level of fitness. The added 20-pound weight vest just makes it even harder.
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.
It's a tough workout, but you don't have to be a Navy SEAL to join the thousands who complete it each year. The Murph workout can be scaled for any fitness level, from beginners completing their first to elite athletes aiming for record times. Here's how we get ready to take on this Hero WOD...
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.
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.
Josh Bridges holds the record at 28 minutes and 45 seconds, set back in 2014.
Unpartitioned just means he didn't split the reps into rounds like he did 100 pull-ups in a row then 200 pushups then 300 squats instead of 20 rounds of 5 pull-ups 10 pushups 15 squats. My favorite workout right now (and an amazing PS prep workout) is a partitioned murph split into 10 rounds.
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.
Arm And Grip Strength
Many pull-up alternatives involve pulling movements that target the biceps and forearm muscles. By performing exercises like inverted rows, renegade rows, or close grip chin-ups, you can effectively strengthen these muscle groups.
If your goal is to build muscle, push-ups and pull-ups will definitely add to your muscle mass if you do enough of them. But it's worth keeping in mind that resistance training with heavier weights that bring you to temporary muscle failure after six to eight reps are likely to build muscle faster.
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.
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.