Murph Workout Tips

What is the Murph workout you ask? Check out the tips and strategy to help you excel at this CrossFit hero workout called Murph.

CrossFit workout “Murph”

For time:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Post time to comments.

In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Average times for this workout can range from 47 minutes to 57 minutes.

Overall,l you should try to come in under 1 hour if you can. This can depend on if your run has a hill or two.

The fastest Murph times are from 45 minutes to 40 minutes.

Video – Murph Workout Tips

Question: Do you have to wear a vest for the pull-ups in the Murph workout?

Answer: You don’t have to do anything.. but that is the way the workout is designed to be done if you go RX (prescribed).

How to better your Murph workout time? Follow the tips below.

Tip #1: Start out with no vest

Also, do all reps as partitioned (5 pull ups, 10 Pushups, 15 at squats). If you can’t do pull ups do Australian pull ups. As you get better, make the partitions larger and gradually add weight to a vest.

Are you ready for the Murph workout this coming Memorial Day?

In 2016 we raised over $2100 with the Murph T-shirt (and hoodies) by donating to the Navy SEAL Foundation.

Question: What is the benefit of the Murph WOD?

Answer: It is a whole-body, long endurance workout.

Video – Murph Workout

TIP #2: Always Warm up

Do a good mobility workout event, focusing especially your wrist, chest muscles, shoulders and hip/legs.

Arm circles, jogging around the gym and wee like to use resistance bands to warm up the muscles and get them ready for a long workout.

Check out this article on Stretching for CrossFit and Special Forces Athletes

Murph at Crossfit Prescott

Check out the OFW Stubby Foam Roller @ FringeSport.com

TIP #3: Get Your Pull-Up form in good shape

Pull-ups give most athletes a problem in Murph.

A good tip is to try 25 pull ups for time, then 50 pull ups, then 100. If you can’t do regular pull ups do Australian pull ups. Ring rows are also a good alternative (we like to use wood gym rings).

Question: How long does it take athletes to do Murph in CrossFit?

Answer: Typically an hour on average depending on how they do it.

Tip #4: Extend your arms all the way at the bottom of the pull-up

If you don’t you are holding your muscles under tension which can increase muscle tear and with potential dehydration (you will be sweating like crazy in this workout) and like I mentioned above you could develop rhabdomyolosis (excessive muscle tearing) which can debilitate you.

Also: Lower yourself correctly. Do not let yourself simply drop. This can cause injury to your elbows and shoulders.

Question: What if I can’t do pull ups for Murph?

Answer: Do Australian pull ups or ring rows.

TIP #5: Fully hydrate before, during and after workout

Due to the eccentric motions in pull ups with weights and high rep count – this workout can cause rhabdomyolysis (where you start losing muscle tissue through your urine) which can be very painful.

Be physically conditioned before you try this workout and drink lots of water.

Question: Where can I read more about Lt. Murphy?

Answer: Check out the book Lone Survivor: The Eyewitness Account of Operation Redwing and the Lost Heroes of SEAL Team 10. This tells the story of Murph’s group as they went up against all odds and faced the enemy. I bought an extra copy for my son to read.

Video – Murphy WOD tips

Check out the Bodyweight WOD Pack @ FringeSport.com

Tip #6: Practice the pull-ups, push-ups and squats as Tabata drills

This will hock the body and improve muscle recruitment. It will also train you and your muscles to keep at them for a good time.

Tabata drills consist of 20 sends of exercise and 10 seconds of work for 8 rounds.

Conversely, do big, untimed sets of these exercises to build muscle endurance and to condition yourself for the long haul.

Video – Murph Workout tips

Check out the OFW Squat + Pullup Rack @ FringeSport.com

Question: Is one hour a good time for the Murph workout?

Answer: Yes; that is a good time. Shoot for less than one hour on the next one.

Tip #7: Do this WOD with a buddy

Since this workout is long and hard, it can be a real mental challenge. Run this workout with a buddy and try to focus to stay in the game.

If you do it with a friend, or a group, you’re more likely to not only stay in the game, but push yourself harder than if you were on your own.

Check out this mental edge article: Mental Conditioning in CrossFit

Tip #8: Take Care of your body after the workout.

Recovery is always essential after any workout, but even more so after Murph. This workout can be very hard on your body so maintain your body.

Hydrate, warmup and use a foam roller. If you have time get in a session of yoga.

We like to drink a recovery protein drink after the workout.

Tip #9: Work on your mile run time

Check out these tips to decrease your mile run time here: Tips to improve your mile run time.

Getting a good time down when (mostly) rested will help you create better conditioning for when you do Murph. As further practice with your mile run once you have a new PR, start working in small sets of pull-ups, push-ups and air squats.

Question: Coach, what is a hard 50 min CrossFit workout?

Answer: I would shoot for Murph in 50 minutes as a hard CrossFit workout.

Tip #10: Practice with a shorter version of Murph

“Lil Murphy”
For time:
800 m Run
50 Pull-ups or Ring-rows
100 Push-ups or Elevated Push-ups
150 Squats
800 m Run

You can decrease or increase these numbers as needed to your level of conditioning.

Murph Workout Times for SGPT athletes:

Strive to get under 1 hour with partioned sets and weight vest.

Lauri Lovvorn 52:51 with 5 lb vest
J. Cirralla – 44:01 min no partition and 50/50 deadhang/kipping pull up
Brad McLeod – 48:30 min (slick with no partition)
1:10 min with vest no partition
Gianni finished in 36:23 no vest
Luke finished 36:57 no vest
Macauley finished in 37:00 no vest
I finished in 47:27 w/ a 20# vest a PR by almost 4:00
New goal: 45:00

Lt. Michael P. Murphy Citation

FOR SERVICE AS SET FORTH IN THE FOLLOWING
CITATION: FOR CONSPICUOUS GALLANTRY AND INTREPIDITY AT THE RISK OF HIS LIFE ABOVE AND BEYOND THE CALL OF DUTY AS THE LEADER OF A SPECIAL RECONNAISSANCE ELEMENT WITH NAVAL SPECIAL WARFARE TASK UNIT AFGHANISTAN ON 27 AND 28 JUNE 2005. WHILE LEADING A MISSION TO LOCATE A HIGH-LEVEL ANTI-COALITION MILITIA LEADER, LIEUTENANT MURPHY DEMONSTRATED EXTRAORDINARY HEROISM IN THE FACE OF GRAVE DANGER IN THE VICINITY OF ASADABAD, KONAR PROVINCE, AFGHANISTAN. ON 28 JUNE 2005, OPERATING IN AN EXTREMELY RUGGED ENEMY-CONTROLLED AREA, LIEUTENANT MURPHY’S TEAM WAS DISCOVERED BY ANTI-COALITION MILITIA SYMPATHIZERS, WHO REVEALED THEIR POSITION TO TALIBAN FIGHTERS. AS A RESULT, BETWEEN 30 AND 40 ENEMY FIGHTERS BESIEGED HIS FOUR-MEMBER TEAM. DEMONSTRATING EXCEPTIONAL RESOLVE, LIEUTENANT MURPHY VALIANTLY LED HIS MEN IN ENGAGING THE LARGE ENEMY FORCE. THE ENSUING FIERCE FIREFIGHT RESULTED IN NUMEROUS ENEMY CASUALTIES, AS WELL AS THE WOUNDING OF ALL FOUR MEMBERS OF THE TEAM. IGNORING HIS OWN WOUNDS AND DEMONSTRATING EXCEPTIONAL COMPOSURE, LIEUTENANT MURPHY CONTINUED TO LEAD AND ENCOURAGE HIS MEN. WHEN THE PRIMARY COMMUNICATOR FELL MORTALLY WOUNDED, LIEUTENANT MURPHY REPEATEDLY ATTEMPTED TO CALL FOR ASSISTANCE FOR HIS BELEAGUERED TEAMMATES. REALIZING THE IMPOSSIBILITY OF COMMUNICATING IN THE EXTREME TERRAIN, AND IN THE FACE OF ALMOST CERTAIN DEATH, HE FOUGHT HIS WAY INTO OPEN TERRAIN TO GAIN A BETTER POSITION TO TRANSMIT A CALL. THIS DELIBERATE, HEROIC ACT DEPRIVED HIM OF COVER, EXPOSING HIM TO DIRECT ENEMY FIRE. FINALLY ACHIEVING CONTACT WITH HIS HEADQUARTERS, LIEUTENANT MURPHY MAINTAINED HIS EXPOSED POSITION WHILE HE PROVIDED HIS LOCATION AND REQUESTED IMMEDIATE SUPPORT FOR HIS TEAM. IN HIS FINAL ACT OF BRAVERY, HE CONTINUED TO ENGAGE THE ENEMY UNTIL HE WAS MORTALLY WOUNDED, GALLANTLY GIVING HIS LIFE FOR HIS COUNTRY AND FOR THE CAUSE OF FREEDOM. BY HIS SELFLESS LEADERSHIP, COURAGEOUS ACTIONS, AND EXTRAORDINARY DEVOTION TO DUTY, LIEUTENANT MURPHY REFLECTED GREAT CREDIT UPON HIMSELF AND UPHELD THE HIGHEST TRADITIONS OF THE UNITED STATES NAVAL SERVICE.

SIGNED GEORGE W. BUSH

ABOUT THE AUTHOR

Brad McLeod knows first hand about mental toughness. After passing Hell Week and Dive Pool Comp at BUD/S, he failed a math test and was kicked out of training. A year later, he returned, graduated, and served as an operator on the Navy SEAL Teams.

Today, he is one of the most sought after mental conditioning coaches in the world. SEALgrinderPT audios and ebooks have been downloaded in 20 different countries around the globe. Check out SEALgrinderPT Coaching to help you step up and take hold of your dreams and realize your goals.

 

Proceeds from this website go to help raise funds for the Navy SEAL Foundation on CrowdRise.

 

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