Murph Strategies

22/5/2022

Alongside Fran, Murph is the arguably the most well-known of CrossFit workouts and one that every CrossFitter should complete at least once.

Although it looks brutal (and it is!) Murph is a rarity in that you get to choose your rep scheme. The run portions must be completed as a sandwich around the gymnastic reps so you may break up the Pull-ups, Push-Ups and Air Squats whatever way you would like. Isn’t that considerate?

The graphics below show 6 common Murph strategies to give you an idea of how to plan. Try not to choose the strategy entitled 'The Mess'...

In terms of stimulus, what we are after is:

Complete the workout in 35-50 minutes
Move at a consistent pace throughout
Keep your runs to less than 10:00 each
Partition the gymnastics into smaller and manageable sets that allow for unbroken reps

TOP TIPS:

Scale to your ability: Reduced reps & elevated push ups are your friends today. If you have less than 6 months of CrossFit experience, I would strongly recommend completing 'Intermediate Murph' with a scaling option to suit.
Don’t Sprint…the first mile or the first couple of rounds of gymnastics. If you fail to heed this advice, tomorrow will become the nightmare of all nightmares.
Weighted Vests are only if you have performed "Murph" in the past and consider yourself an elite CrossFitter.
Have a Plan: Choose a strategy where you break up the sets based on your own weakness e.g struggle with Push Ups? Do a version of the Ninja rep scheme & determine the number of reps that you know you can always complete in a single set of that movement. Build your plan around that.
Keep a few reps in the tank: Maxing out on a set of pullups when you still have 73 to do would not be the smartest decision of your life.
Stay on Quality Street: Don’t sacrifice quality for speed - those high air squats or snaky push ups that you think no-one is noticing? Well, they do notice and are grumbling inside.
Don’t panic: What happens if my rep scheme goes to sh$#? Then you are slipping into 'The Mess' strategy but fear not, singles are your friend. If you can keep moving and chip away at the reps, you will get there.
Scale to your ability: Yes, I know this is also tip number 1 but it's by far the most important. Murph is supposed to be tough but please be sensible, there is no point destroying your arms and missing weeks of training. Remember, scaling is cool.
Have Fun: It's a workout after all.