“Murph”
For Time
Run 1 Mile, then…
100 Pull Ups
200 Push Ups
300 Squats
Then… Run 1 Mile
*Weight Vest Optional
General Warm Up
3-5min of Cardio, then…
3 ROUNDS
20 Jumping Jacks
Specific Warm Up
Get your Push Ups and Pull Ups ready to go and then hit the Hinshaw Warm Up!
10-20 steps/yards of each movement:
Over the Hurdle Sideways
Over the Hurdle Forwards
Knee to Chest
Figure 4
Lunge and Reach
Lunge and Twist
Tin Soldier
High Knees
Butt Kickers
Straight Leg Bounce
Workout of the Day
“Murph”
For Time
Run 1 Mile, then…
100 Pull Ups
200 Push Ups
300 Squats
Then… Run 1 Mile
*Weight Vest Optional
Workout Notes
Strap yourselves in for lots of notes on an historically tough workout! The goal of the day is to push yourself hard (harder than usual) but to come out the other side uninjured! This workout can absolutely be dangerous if one were to bite off more than they could chew, so PLEASE do your best to make reasonable choices and if you don’t know what to do, reach out! I’ll help you!
Every year, fitness-folks across the nation gather on Memorial Day to do “Murph” in honor of fallen service members. For more information on Murph in particular, check out this article.
Modifications - Task Priority MURPH
In order to attempt something like the full version of Murph, you need to run at the beginning (1 Mile as written) and run at the end. In the middle, the workload can be broken up however you want. The most popular version is to do:
20 Rounds
5 Pull Ups (or Bodyweight Rows)
10 Push Ups
15 Air Squats
In my 10 years of doing Murph, I have tried every different way imaginable and this is most certainly the most approachable way to do it. As long as the run is at the beginning and at the end, you’re good.
If you are doing Murph in this way, it’s all about modifying your numbers. Maybe you keep the 5-10-15 rep scheme but you do 10 Rounds instead of 20. Maybe you do 5 Rounds. Or 15. Doesn’t matter. The goal is to pick something that is right for YOU. In the same way, you can alter the running. Instead of running 1600m on either end, maybe you do 1200m, or 800m, Or you do an off/on Walk/jog 400m. Again, it doesn’t matter what you do, as long as it’s right for YOU.
Modifications - Task Priority MURPH
My strong recommendation is to try a time-based version of Murph. I find this to be a very safe way to modify it because it doesn’t allow you to accidentally do too many reps! To turn the FULL Murph into a time-based workout, I would recommend something like:
8:00 - Max Distance Run/Walk (stop if you hit 1mile)
24min AMRAP (Stop if you get to 20 Rounds)
5 Pull Ups (or Bodyweight Rows)
10 Push Ups
15 Air Squats
8:00 - Max Distance Run/Walk (stop if you hit 1mile)
This version gives you a grueling 40min workout, regardless of how many reps you accomplish or how far you end up running/walking/jogging. Of course, this version mimics a fast FULL Murph, so it is definitely not right for many people. To make it right for you, change the time domains around. Maybe you can keep the 8:00 cardio, but you only do a 15min AMRAP in the middle. Maybe you do only a 10min amrap in the middle, but you’re a great runner so you decide to crank the cardio pieces up to 15min each. The ways to modify it are endless. Just be sure that at the end of the workout you end up having had a long, amazing workout, and you are uninjured!
Run Modifications
If you are running, feel free to change up the distance to suit your needs. Ideally, this mile on each end would not take more than 10min. If you are doing a different cardio piece, I would recommend a bike of some kind and NOT the rower or the ski erg. The gymnastics portion of this workout (the middle part) is way too intense on the upper body to be adding rowing or skiing. You will overdo it and put yourself at great risk! If you are on an Air Bike, the 1mile equivalent is roughly ~108 Cals. If you are on a Concept 2 Bike Erg, the 1 mile equivalent is 4000m. If you are not running/walking AND don’t have any other cardio option: Do the following in place of each run:
2 ROUNDS
1:00 Jumping Jacks
1:00 Bicycle Crunches
1:00 Mountain Climbers
1:00 Running in Place
Pull Up Modifications
This workout is traditionally done with KIPPING Pull Ups. If you are a strict pull up beast, you can certainly attempt it that way, but it is a much different experience. I would strongly encourage cutting down the reps if you are going strict. If you do not have 100 pull ups with a weight vest on (because… what?!?), my recommendation is to do these with Bodyweight Rows. You could also sub in a dumbbell row of some kind, but just make sure that each arm is getting the same number of reps in!
Push Up Modifications
Any kind of push up will do! Just remember that these will ultimately be the hardest part for everyone. They always are. Plan on breaking them up early and often! Once you hit push up failure, it’s pretty much over! If you are unable to do any kind of push up, sub in the dumbbell strict press.
Squat Modifications
Hopefully everyone can find a squat variation that works well for them! If you cannot squat, sub in any leg-based motion that works for you. Ideas can be Lunges, Box Step Ups, Deadlifts, or Russian Kettlebell Swings.
Cool Down
10 World’s Greatest Stretch on Each Leg - Sloooowly
1-2min of Samson Stretch on Each Leg
1-2min of Child’s Pose
All the minutes of Legs Up The Wall
Comments