Five Ways to Know You’re Ready to Tackle a Murph

Print

In the world of CrossFit, the Murph could be considered a kind of triathlon, although it has far more than three elements. Named after Lt. Michael Murphy who was killed in Afghanistan in 2005, it’s a grueling workout named for a hero. You start with a one-mile run, continue with 100 pullups, then 200 pushups, then 300 air squats, and finally finish with another one-mile run.

To make it a little easier, some people choose to split up the middle three elements by doing five pullups, 10 pushups and 15 air squats at a time. There’s no hard-and-fast rule that says this is disallowed, so it’s definitely a way to make the Murph a bit less arduous. In general, a finishing time of 30 minutes or less is fabulous, but just finishing at all is going to feel pretty darn good. By the end, your arms and legs feel a lot like fettuccini and your lungs might feel like you spent the entire afternoon smoking electronic cigarettes.

1. You Have the Correct Form for Pullups in the Bag

Obviously, you’re going to be doing 100 pullups, and you want to ensure you don’t destroy your body in the process. This means you must be able to use the right form for all your pullups; otherwise, you could definitely incur some injury. Ask a trusted trainer or longtime CrossFitter to give you feedback on your moves. Afterwards, make adjustments as needed.

2. You’re Bored by WODs and Want Something More

Do you find going to the box a little dull these days? It may be that your body is simply craving something bigger than WODs. If you feel strong enough to move on with bigger goals, why not start prepping for a Murph? It will give you something to look forward to beyond your daily exercises.

3. You’ve Tried Other Special WODs and Adored the Experience

Let’s put it this way – if you attempted a tough WOD like the Filthy 50 and you came out on the other side with a huge grin on your face, you’re probably primed for a Murph. Obviously, you have a desire to take it up a notch; a Murph is a good way to do that.

4. You’re in the Best Shape of Your Life

Without a doubt, you’re going to have to be in awesome condition to pull off a Murph in less than an hour, or 45 minutes or even a half hour if you’re really incredible and your mile runs are lightning-fast. Do an honest self-evaluation of your fitness. While you don’t have to be in perfect shape by any means, you do have to be in decent health. Make sure you’re focusing on your diet and nutrition, too; the more well-balanced your meal plans, the better your performance on normal WODs as well as specialty ones like Murph.

5. You Tried a Murph Before and Couldn’t Get Through It

If Murph kicked your butt in the past, you may be ready for revenge. The benefit is that you now know exactly what you’re up against, and that will help you tremendously as you prepare yourself to get through all the elements. Who says that holding a grudge can’t be beneficial?
More than anything else, know that Murph, like all the other named WODs, is a challenge that will never get easy. This means that you can do it again and again without ever feeling like it’s a breeze. Besides, it’ll give you bragging points at your box, and that can help motivate you during the hard days when your body doesn’t want to go with the program.

1 Star2 Stars3 Stars4 Stars5 Stars (No Ratings Yet)
Printable Version

We Are Scouting Top Writers

Are you passionate about fitness and have something to say? Reach a huge online community and get the discussion going - start writing for Tabata Times today!

Share this post
@TabataTimes on Twitter, become a fan on Facebook 
Advertise Here

Most Popular of All Time

CrossFit Valley View posted on Facebook

This week is a special one! Why you ask?! Well because Our Box owner, Jennifer Correia, the one that brought CrossFit to Los Banos, is clebrating her Birthday this Sunday the 26th and guess what 30 burpees are due! so jump on her ass to get them done and hey, why not have her step it up a bit and make it for time????

CrossFit Valley View shared an image on Facebook

Starting off the day right

mqprunty published the post Why I Compete on Tabata Times
I wasn't quite sure where to go with this article...I first started with – “Why YOU Should...
John Mariotti published the post 3 reasons you get hurt at CrossFit on
There is a huge amount of bad press about CrossFit hurting people. I hear about Doctors and...
Hilary Wiebe published the post 10 Things I've Picked Up in My First Year of CrossFit on
This past September was my one year CrossFit anniversary. I’m really excited for what lies ahead...
CrossFit Valley View shared a link on Facebook

arielyve published the post All You Need to Know on Preventing Cancers on
Everyone has cancer cells in their body and these cells never get caught in normal tests until...
CrossFit 38 Degrees North shared an image on Facebook

CrossFit translates to all aspects of life, hopefully it influenced these guys aim over the weekend. Here is four of our 38 North boys on a camo heavy bonding trip into the wild. And the WOD for tomorrow is.......... "The CrossFit Total" 15 Min to find 1RM Back Squats -3 attempts 15 Min to find 1RM Press-3 attempts 15 Min to Find 1RM Deadlift- 3 attempts add highest rep from each movement together to find total

CrossFit CSA posted on Facebook

In teams of two, with only one teammate working at a time, perform the following within 28 minutes: 6 x 100 Meter Row (Each partner rows 100m AND resets it to Zero) 50 Burpee Box Jump Overs (24"/20") 10 Rds of Cindy (5 pull-ups-10pushups-15 squats) 6 x 100 Meter Sprint Run (50m down and back, then partner goes) 10 Rds of Cindy (advanced do Chest to bars) 50 Burpee Box Jump Overs MAX Double Unders Score is number of double unders you complete. It will be very difficult for most teams to even make it to the double unders. *for the run sprints, instructor will set up cones outside 50m apart, where each teammate will run down and then return and tag their partner. ** advanced player please perform chest to bar pull-ups

CrossFit 580 posted on Facebook

Save the date! Saturday November 1, wear your Halloween costumes for the team WOD!

CrossFit Ready shared a link on Facebook

Sam getting one of his 165lb thrusters. #crossfitready #readynation #crossfit #affiliatecup #thrusters http://t.co/z3ryd7nr2o

CrossFit Ready shared a link on Facebook

Was that my last Burpee? #crossfitready #readynation #crossfit #burpee #checkwithyourjudge #teamfitaid… http://t.co/T5www0zbgn

CrossFit Ready shared a link on Facebook

Event#1 awesome team! So@proud of everyone #crossfitready #crossfitcommunity #crossfitcompetition… http://t.co/fdgVE5P9PS

CrossFit Ready shared a link on Facebook

Event #1 open team! #crossfitready #crossfitcommunity #readynation arivas411 http://t.co/AmnkWStE2e

CrossFit 580 shared a link on Facebook

http://www.crossfit580.com/wod/320/monday-10-20-14

CrossFit Ready shared a link on Facebook

Alison with a solid 1st Event #crossfitready #crossfitready #readynation alimisenar crossfitkeely http://t.co/cymX9MnAxJ

CrossFit Ready shared a link on Facebook

Event #1 Masters at work! notthebarbie paulmation #crossfitready #readynation #crossfitcommunity… http://t.co/HfnSZcF3S3

CrossFit Ready shared a link on Facebook

Scott showing us what Masters are made if shellyalberi #crossfitready #crossfitcommunity #crossfit… http://t.co/zBchVajG1M

CrossFit Ready shared a link on Facebook

Event#1 Paul making thrusters look easy. paulmation #crossfitready #readynation #crossfitcommunity… http://t.co/EZAYhWeLcT

CrossFit Ready shared a link on Facebook

Brother and sister killing it on wod #1 together side by side. #crossfitready #readynation… http://t.co/SQLaPdnmgJ

CrossFit Ready shared a link on Facebook

Event#1 Paul making thrusters look easy. paulmation #crossfitready #readynation #crossfitcommunity… http://t.co/DhRBfxufeN

CrossFit Ready shared a link on Facebook

Brother and sister killing it on wod #1 together side by side. #crossfitready #readynation… http://t.co/zbWYWMBZVQ

CrossFit Ready shared a link on Facebook

Event#1 EG making it look easy . #fitaid #crossfitready #crossfitcommunity #readynation http://t.co/mTkKCXJaq3

CrossFit Ready shared a link on Facebook

The margarita gang. #crossfitready #crossfitcommunity #readynation #margaritas #strawsareforgirls… http://t.co/SEl1pTBbaa

CrossFit Ready shared an image on Facebook

Our scaled team kickin butt!

Richard Bird published the post Gear Review: ZERO | G Bottle Belt on
When it comes to new products, there are two things I love. #1 - an entrepreneur and inventor that...
mindcoach published the post Habits and Athletic Performance on
I think it’s safe to say the all of us have a few areas of our lives that we’d like to improve...
CrossFit Ready shared a link on Facebook

Was that my last Burpee? #crossfitready #readynation #crossfit #burpee #checkwithyourjudge #teamfitaid… http://t.co/8noaBAsAM5

CrossFit Ready shared a link on Facebook

Sam getting one of his 165lb thrusters. #crossfitready #readynation #crossfit #affiliatecup #thrusters http://t.co/z3ryd7nr2o

CrossFit Campbell shared a link on Facebook

My fitbit #Fitstats for 10/18/2014: 12,508 steps and 5.6 miles traveled. http://t.co/6a9yu6JICE

Antioch CrossFit shared an image on Facebook

Follow up to my last post. Not only can I teach you how to defend yourself, lift a barbell properly but I can also watch your baby while you WOD! I told you we're a family gym! Your monthly fee includes my Daddy Day Care duties! =)

CrossFit Danville posted on Facebook

Reminder: clean and jerk clinic today at CFD from 11-12! It's free and open to anyone that's participating on CFD's Barbells for Boobs fundraising team. Spend the hour with Coach Joe working on your technique and tips for cutting down your Grace time for our event next Sunday! No need to register, just show up at CFD today at 11:00 am.

CrossFit Ready shared a link on Facebook

Early morning set-up at the Santa Cruz Affiliate Cup! #crossfitready #crossfit #readynation… http://t.co/aOpfsBiL2q

CrossFit Campbell shared a link on Facebook

Get busy living, or get busy dying...#crossfitcampbell http://t.co/e3bycnEoJ4

CrossFit San Jose shared a link on Facebook

CrossFit San Jose posted an article
CrossFit San Ramon posted on Facebook

Sunday FauxGa Conditioning – Mc Flurry 400 M Run 21 Power Cleans 95/65 21 Thrusters 95/65 21 Pull Ups 400 M Run 15 Power Cleans 15 Thrusters 15 Pull Ups 400 M Run 9 Power Cleans 9 Thrusters 9 Pull Ups

CrossFit San Ramon posted on Facebook

Cfsr night out at mcgahs...vip section cuz we're kind of a big deal.....

CrossFit Danville shared a link on Facebook

CrossFit Danville posted an article
CrossFit Verve posted on Facebook

New WOD: As many reps as possible in 3 minutes: 10 Burpee box jumps 24″(20″) 20 Pull ups 30 Air squats 40 Toes to bar 50 Wall balls 60 KB swings 24kg(16kg) 70 Double unders Rest 3 minutes As many reps as possible in 6 minutes: 10 Burpee box jumps 24″(20″) 20 Pull ups 30 Air...... Click for more: http://www.crossfitverve.com/?p=16746

Grassroots CrossFit shared an image on Facebook

Pumpkin-carving night at GRCF! Thanks for coming to hang out and get in the Halloween spirit with us!

Big Horn CrossFit posted on Facebook

HAPPY BIRTHDAY, Ashley M.! We'll be checking in to see if you got your burpees in...have a great day!

CrossFit Deco shared a link on Facebook

We have a few members running tomorrow's race! Let's send good running vibes to Ruby, Judy and Allison! Check the link for race info, road closures, etc.

CrossFit Fairbanks shared an image on Facebook

Way to go Mark! New Personal Record bench press at 355lbs!

CrossFit San Ramon posted on Facebook

SATURDAY Warm Up – Running Drills Speed – 6 x 50 Meter Sprints Conditioning – 12 Min AMRAP 10 Over Head Squats 95/65 12 Hang Power Cleans 95/65 14 Lateral Jumps over the Bar Bonus Abs – 200 Sit Ups for Time

Big Horn CrossFit shared a link on Facebook

Thank you to everyone for another great Barbells for Boobs fundraiser. We are so proud and honored to have such an awesome community! If you were unable to make it out today there is still time to donate to this great cause. We are just a little over $100 dollars shy of our goal of $1000! Help us get there! https://fundraise.barbellsforboobs.org/fundraise/team?ftid=36061

CrossFit Danville shared an image on Facebook

52 years young and running 10k's on the weekend for fun. Great job, Brian! ...and nice shirt too!

raidocoaching published the post Listening to that Voice on
Sometimes we all have to make decisions we don't like... For me that was listening to that inner...
Big Horn CrossFit shared an image on Facebook

A few more pics from Barbells For Boobs

CrossFit Deco shared an image on Facebook

Endurance wod was a doozy today! Look, there was even a car-push cash out! Great work by both classes today! #crossfit #crossfitdeco #doozy #wod #ropeclimbs #ttb #squats #kbswings #burpees #cleans #pullups #thatcoversjustabouteveryCFmovement

CrossFit Adventure shared a link on Facebook

REINDEER GAMES: To help you decide between Rx and Scaled, the tougher/heavier movement standards have been posted on WODRocket: http://www.wodrocket.com/index.php?option=com_ohanah&view=event&id=716

MBS Crossfit shared an image on Facebook

MBS Crossfit shared an image on Facebook

Kyle is doing his first competition aboard the USS Midway this morning. Supporting our veterans in Crossfit style - a hard ass workout! #threewisemen #veterans

CrossFit San Jose shared an image on Facebook

So this post is for those of you here chain. When you come in on Monday the place will look just a little bit different. And for those of you like to make changes we will be painting over the mural tomorrow after the 9:30 AM class. Pizza and beer provided by CrossFit San Jose. That is if anybody want to get their hands dirty :)

Big Horn CrossFit shared an image on Facebook

Thank you so much, Dr. Arvay and your amazing team! #crackmybones #bighorncrossfit

CrossFit Undeniable shared an image on Facebook

Front Range CrossFit shared a link on Facebook

Big Horn CrossFit shared an image on Facebook

CrossFit Undeniable shared an image on Facebook

Here is some pink to start the morning. Can't wait to see more at Barbells for Boobs! (In case you are wondering it's beets, strawberries, pineapple, kale, banana, and flax seeds. And yes, it was delicious!) #barbellsforboobs #eatcleanandconquer #CFU #breakfastsmoothie #ilovebeets #crossfit

@TabataTimes on Twitter

Watch the latest episode of GPTV