The Murph Workout, also known as the “Murph Challenge,” is a renowned CrossFit Hero WOD (Workout of the Day) that honors fallen Navy Lieutenant Michael Murphy. This grueling workout is not for the faint of heart and requires mental toughness, physical endurance, and a burning desire to push your limits. If you’re a beginner looking to take on this iconic challenge, we’ve got you covered with a comprehensive guide on how to prepare, warm up, and conquer the Murph Workout.
What is the Murph Workout?
The Murph Workout consists of the following exercises, to be completed for time:
- 1 mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1 mile run
It is typically performed wearing a 20 lb weighted vest, adding an extra layer of intensity to the already demanding workout. The workout can be scaled down for beginners or those with physical limitations, but it still remains a challenging feat.
Honoring a Hero: Lieutenant Michael Murphy
Before we delve into the details of the workout, it’s essential to understand the significance behind it. Lieutenant Michael Murphy, also known as “Murph,” was a United States Navy SEAL who was killed in action in Afghanistan on June 28, 2005. He sacrificed his life while trying to save his team during a mission, and the workout was created to pay tribute to his courage, bravery, and selflessness.
How to Warm Up For Murph?
Warming up properly is crucial before taking on any intense workout, especially the Murph Workout. Here’s a suggested warm-up routine to get your body prepared for the challenge:
- Cardio Warm-Up: Start with a light 5-10 minutes jog or brisk walk to get your heart rate up and loosen your muscles.
- Dynamic Stretches: Perform dynamic stretches to increase your range of motion and flexibility. Include leg swings, arm circles, hip rotations, and walking lunges.
- Pull-Up and Push-Up Prep: Do a few sets of easy pull-ups and push-ups to activate the muscles you’ll be using during the workout.
- Squats: Perform air squats with proper form to warm up your leg muscles.
- Mobility Drills: Focus on mobility exercises for your shoulders, hips, and ankles, as these areas will be heavily engaged in the workout.
- Practice Transitions: If you plan to use a weighted vest, wear it during part of your warm-up to get accustomed to the extra load.
Remember, warming up properly reduces the risk of injury and helps you perform at your best during the Murph Workout.
Prepare For Murph Week
Preparing for the Murph Challenge requires dedication and commitment. To help you get ready, we’ve outlined a week-by-week plan leading up to the big event:
Week Beginning May 1st:
- Day 1: 1-mile run, 10 pull-ups, 20 push-ups, 30 air squats (repeat for 5 rounds)
- Day 2: Rest day
- Day 3: 800m run, 5 pull-ups, 10 push-ups, 15 air squats (repeat for 5 rounds)
- Day 4: Rest day
- Day 5: 400m run, 3 pull-ups, 6 push-ups, 9 air squats (repeat for 5 rounds)
- Day 6: Rest day
- Day 7: 200m run, 1 pull-up, 2 push-ups, 3 air squats (repeat for 5 rounds)
Week Beginning May 8th:
- Day 1: 1-mile run, 20 pull-ups, 40 push-ups, 60 air squats (repeat for 3 rounds)
- Day 2: Rest day
- Day 3: 800m run, 10 pull-ups, 20 push-ups, 30 air squats (repeat for 3 rounds)
- Day 4: Rest day
- Day 5: 400m run, 6 pull-ups, 12 push-ups, 18 air squats (repeat for 3 rounds)
- Day 6: Rest day
- Day 7: 200m run, 3 pull-ups, 6 push-ups, 9 air squats (repeat for 3 rounds)
Week Beginning May 15th:
- Day 1: 1-mile run, 30 pull-ups, 60 push-ups, 90 air squats (repeat for 3 rounds)
- Day 2: Rest day
- Day 3: 800m run, 15 pull-ups, 30 push-ups, 45 air squats (repeat for 3 rounds)
- Day 4: Rest day
- Day 5: 400m run, 9 pull-ups, 18 push-ups, 27 air squats (repeat for 3 rounds)
- Day 6: Rest day
- Day 7: 200m run, 5 pull-ups, 10 push-ups, 15 air squats (repeat for 3 rounds)
Week Beginning May 22nd:
- Day 1: 1-mile run, 40 pull-ups, 80 push-ups, 120 air squats (repeat for 2 rounds)
- Day 2: Rest day
- Day 3: 800m run, 20 pull-ups, 40 push-ups, 60 air squats (repeat for 2 rounds)
- Day 4: Rest day
- Day 5: 400m run, 12 pull-ups, 24 push-ups, 36 air squats (repeat for 2 rounds)
- Day 6: Rest day
- Day 7: 200m run, 7 pull-ups, 14 push-ups, 21 air squats (repeat for 2 rounds)
Features and Specs of the Murph Workout
Here are some key features and specifications of the Murph Workout:
- Intense Full-Body Workout: The Murph Workout is a high-intensity, full-body challenge that targets multiple muscle groups simultaneously, providing an excellent cardiovascular and strength workout.
- Weighted Vest Option: While not mandatory, wearing a weighted vest adds an extra layer of difficulty, replicating the gear that military personnel often wear during missions.
- Time Challenge: The goal of the Murph Workout is to complete all the exercises for time. However, safety and proper form should always take precedence over speed.
- Scalability: The Murph Workout can be scaled to suit different fitness levels. Beginners can start with fewer repetitions or use assisted variations of the exercises.
FAQs about the Murph Workout
Is the Murph Workout suitable for beginners?
Yes, the Murph Workout can be scaled for beginners. Start with lighter versions of the exercises and gradually increase the intensity as you build strength and endurance.
Do I need a weighted vest for the Murph Challenge?
Using a weighted vest is optional, but it is recommended for those who want to take on an additional challenge and honor the original workout as performed by Lieutenant Michael Murphy.
How can I avoid injury during the Murph Workout?
Proper warm-up, technique, and form are crucial to preventing injuries. Take breaks when needed, listen to your body, and stop if you feel any discomfort or pain.
Can I break the workout into sets and take breaks between exercises?
Yes, breaking the workout into sets and taking short breaks is a common strategy to manage fatigue. Find a pace that works for you, and remember to keep pushing yourself.
Conclusion
The Murph Workout is an ultimate test of physical and mental strength, and it carries a deeper meaning of honoring a true hero. As a beginner, take the time to prepare properly, warm up effectively, and scale the workout to suit your fitness level. The Murph Challenge is not just about finishing for time; it’s about pushing your limits, embracing the journey, and remembering the sacrifices of those who have served. So, lace up your shoes, wear that weighted vest if you dare, and embark on the Murph Workout with courage and determination!