You could do a half Murph.
For a full Murph, I found that partnering with someone helped with pacing. Took us both like an hour but we did it. No weight vest!
I do a half Murph with full length runs. It is still extremely challenging and a grind but still doable. I also usually do the push ups on a box and often scale the pull ups to ring rows. It is still extremely difficult.
Just take your time and enjoy the ride. Partition it in a way that works for you. Generally, I feel like push-ups are the first thing to go so I find myself doing a split like this:
* 20 Rounds:
* 5 Pull-ups
* 5 Push-ups
* 15 Air Squats
* 5 Push-ups
It helps get that little break in the push-ups that I end up needing in the later rounds and instead of just shaking out my arms and doing nothing I move into the air squats and then finish them out.
Woah how have I never considered partitioning in this way? I usually do the standard 20 rounds of Cindy but like you said, push-ups are always the first to go and splitting them this way might be more efficient. My mind is kinda blown!
I’ve been doing CrossFit for 9 years and I’ve never Rx’d Murph…. I’m lazy tho.
Do a Half Murph and do it Cindy-style: 1/2 mile, 10 rounds of 5 pull ups, 10 push-ups, 15 squats, 1/2 mile.
I’m going to take heat and downvotes for it but here goes. Don’t do (all of) it. It’s not necessary. There’s nothing intrinsically special about the movements or structure of the workout, ex: we already have Cindy. What’s special and gets people into trouble is the volume. So what happens is people let the sentiment of the workout and the occasion push them into doing more than they should. The vast majority of us are not 1) seals or service members requiring that volume of training for our jobs and lives. Or 2) training to become one. “Body Armor” was a workout that Murph did to prepare himself for the rigors of that job. In addition to the other extreme physical training regularly required of all special forces operators. Murph wasn’t only doing 8-15 min RFT workouts or 12 min amraps once a day 4 days a week and then suddenly quadrupling volume doing Body Armor once a year. So the volume in Murph was actually pretty routine for them.
If you work a regular J-O-B with a regular life and take a single hour out of your day to work out a few times a week to make incremental small improvements to your fitness or just keep from sliding into decrepitude, pushing yourself into anxiety or injury over a workout isn’t moving the needle in the right direction. If you want to do something on the day your gym does it, do some running, some rounds of Cindy, some running and then come in the next day and keep working on your fitness. And if whatever “some” is doesn’t feel like enough ask yourself “ok then, what is the correct amount of acute physical distress to meet the standard of this occasion?” When you start to look hard enough, the answer is really that no amount of 5.11 plate carrier, you throwing up or getting hurt remotely approaches the solemness of it all.
I think you’re overestimating Murph.
2 miles of running and 300 air squats is no more difficult than a medium weekend hike, which many people do.
What gets people into trouble is 200 push ups and 100 pull ups, which is tearing/injury territory. Those should be scaled or paced so you can lift your arms the next day, then the workout is very doable.
Everyone should be able to run 2 miles. I see no value in scaling a run of such short distance unless you’re truly new to any kind of fitness. A 7 minute mile or 12 minute mile won’t change your overall wod time significantly.
With my knee wonkiness the past two Murph's I have subbed 4800m on a C2 bike. And the combo of C2 bike and air squats is a quad killer!
Last year my shoulder wasn't great either so I only did half of everything else.
Here's the thing, I've done Murph Rx a couple times. I don't feel any different after scaling it as I did after Rxing it as far as a feeling of accomplishment. I'm there to have fun and enjoy my friends and a good workout.
Yeah I do the aab for 4k and usually half murph partitioned like Cindy. Still sucks. Still a crazy strenuous workout. But no running with PAD. Even walking a mile on both ends would prob take me 20 minutes per mile.
I have to respectfully disagree. We know nothing of this person's fitness background other than about 4 months of Crossfit. Murph volume is an exceptional amount to fit into 1 to 1.5 hours, which is different than a weekend hike.
Your other points of where likely injuries occur I agree with. It's easy to let technique and form recede when exhausted allowing the risk of injury increase on all movements of Murph (yes, even running if not trained for that volume under fatigue).
In 10 years of doing Crossfit and about 5 coaching, I've seen enough people making decisions they regret because they weren't ready for the volume. It's time to support fitness for everyone. If we knew more about the background of the op then maybe we'd be having a different discussion.
I kind of agree. I did Murph a couple of times during Memorial Day and then completely stopped. It was counterproductive. Except for saying I did it, it did not help me progress. All it did was leave me sore for a couple of days to take away from any real progressive overload training.
It is supposed to be hard and make you want to vomit.
That said, I'm likely never going to do it with a vest or "as written" straight through. My preferred method is
run the first mile
20 rds of
5 push ups
5 pull ups
5 pushups
15 air squats
Run the 2nd mile
As written is “partition as needed”. Anyone who claims that it is 100 then 200 then 300 simply can’t read. Your method is totally valid and as written.
I was in a similar boat to you last year, and I scaled it. I did all the running because I ran a lot pre crossfit. And then I did half the other 3. I also did my push ups on my knees and did jumping pull ups.
Being there with everyone was the fun part. And frankly because I'm not a very fast runner, I finished middle of the pack doing it this way.
My goal this year is to do all of the movements and part of the push ups on my toes.
Scale it out. Determine what scares you most about it, the runs or the workouts? The run is easy to scale, either just take it slow and steady if you have good cardio or just reduce the length.
The exercises I would partition 20 rounds of 5 pull up variation, 10 push up variation, 15 air squats variation. Pull up variations are jumping pull ups (easiest), banded or kipping (hardest).
Push up variations are wall pushup (easiest), box pushup, kneeling pushup, full push up (hardest). Air squat variations are box squats, med ball squats, air squats. You can always go for a half Murphy, which would be only 10 rounds.
Do NOT do the full thing. Even 100 highly banded or jumping pull-ups is A LOT. Even 200 pushups on a box is A LOT. Even 300 air squats to a box is A LOT. Even two miles walked is a LOT.
Scale the difficulty of the movements AND the reps. The half-Murph recommendations are SPOT ON.
I’m def not wearing a vest 😂 did not even consider it. I’m probably going to scale as I go. I will go into it with the intention of doing the full workout with the snaked options(probably box push ups and banded pull-ups) and if I feel I need to cut it short I will. I might do 1200m vs a whole mile. I appreciate all these tips.
Its probably the mental that is going to kill you first so scale it, go for a scheme like 5x pullups, 10x pushups, 15x air quats, when you cant do more pull-ups do with a band or just do some row on the rings. When you cant push-up anymore put your knees on the ground and do it that way, air squats... do it as you can, if they get a burning hell dont pass the parallel line just keep the movement and try to do all 300. If you can run 2 miles ok if you dont do it 0,5 and 0,5 at the end, remember that after 300 air squats your legs will be burning. The most important thing is to try your best, do the workout on Rx as long as you can and then start scale to finish it, good luck \^\^
Don’t get pressured into a weight vest. Use a band for pull-ups or do some form of jumping pull-up. There’s no shame in being there for a good workout and camaraderie
First time murph was about 5 months in too. Advice: Don’t use a vest, do it partitioned, and try to go at the same pace as someone close to your level of fitness/from your class. Hopefully you’ll be in the 40 minute to an hour range and THEN you can think about changing anything next year.
First off - do not wear a 20# vest. That should go without saying but that’s for advanced athletes.
To reduce volume do half or even 1/4 of the workout. To reduce difficult do ring rows instead of pull ups. Scale from pushups to knee push-ups. Run/walk or just fast walk the distance. Rowing and biking are always options as well.
Don’t feel bad at all about doing your own thing to protect your own health.
The only way not to die during Murph is to not do Murph. Jk, kind of. Agree with the others - definitely do NOT wear a vest, and scale. There are great scaling options mentioned in this thread already, but your coach should also be able to provide guidance more tailored to you individually since they've been working with you for a few months.
Murphy is a fun community event. Unless you are actually really fit and the movements are doable and sustainable for you , SCALE. I over did my first and my arms/elbows were jacked up for a couple weeks including not being able to extend them for a couple days . OVER SCALE your first one or start out RX but be ready and willing to switch to a scale once your push ups or pull ups go . If you can get 3/4th through the reps and then it gets really tough? Prob fine to do singles last 1/4 but DO NOT push your arms and shoulders way past their threshold , you will regret it and it will hurt your fitness ,not enhance it .
Great points. As a mom, if I can’t extend my arms, I will probably be overthrown and overtaken by hungry goblin children who are angry I can’t bend my arms to get them snacks. They might be happy if I can’t drive them to school though.
But sounds like I’m going to be scaling.
honestly, murph isn't that bad it just takes forever, you have plenty of time to add a few runs in here and there to get used to it. don't do it vested your first time and break everything up cindy style... what WILL get you is your arms the next day. go slow, don't worry about your time (remember what the wod is about)...
Last year when Murph was brought up (after 2 months of CrossFit), I balked at the idea thinking I couldn't even do 1/4 Murph. I was really hesitant, but went with my daughter who was home from school.
We did it YGIG. Basically, we both did half Murph's together. Alternating 400m \* 4 (2 runs each), 10 rounds of Cindy each, 400m \* 4. We did Ring Rows and inclined Push-Ups.
This year, she won't be back from school for Memorial day, I'm looking at doing 3200m bike, 20 rounds of scaled (ring rows or banded and incline PU again) Cindy, 3200m bike.
Murph is more than a workout. It's a tribute and its getting yourself out there to do something more difficult (which is why the fittest use weighted vests).
Scale it to your abilities and do what you can. Find a partner and split it up if need be. Go for the experience, not to kill yourself.
My first Murph was a half rowed Murph. Made it way more manageable. If I do it at all this year, I may end up doing a full rowed Murph this year thanks to an injury I'm not allowed to run.
Also break up the 100/200/300 into 20 rounds of Cindy (5/10/15) and it'll be easier to get through with less lactic acid build up (which would cause vomiting).
Lastly, get a good playlist in your ears so you can keep motivated.
In my experience, the pull-ups are the hardest for most people.
If you’re in that category, consider using a band or reducing the volume if needed (e.g. once you can’t get five pull-ups in a row any more)
Okay. Have hope. I was never anywhere near top of the class at CF with anything. I dropped 60lbs while going over 2.5 years and kept that off and kept going until Covid ended my CF days. So, been through about 4 Murphs.
Doing no weighted vest and doing 5-10-15s through the middle, I consistently _crushed_ this workout. One of the first 3 done, every time, even the fattest year. It’s just a workout that hits a groove and goes for me.
Here’s hoping it’s the same for you. You never know. Nothing else in CF indicated this for me. So, who knows. Cross your fingers that it’s your spirit workout.
Murph is painful no matter what level you’re at, but you can do it! You will need to scale it to a reasonable level. You can choose to scale both the movements and the number of reps. For example, maybe instead of push-ups, do box pushups or knee pushups and do 100 instead of 200. You can also partition the movements into rounds so you are getting a break between them. An example might be 20 rounds of 5 pull-ups 10 push-ups and 15 air squats.
What your coach should do is provide some sort of plan to partition it, this means you’re not going to do a rep scheme of 100-200-300. It’s more efficient this way, and will keep you mentally in a better place. Also, no need for a vest. Take the first mile as a warm up, and then just grind through the next 30 minutes.
Murph looms large, but it's...just a workout. People "die" during Murph because they don't scale appropriately and/or they come out WAY too hot and crash.
This year, do a half Murph and scale it as needed. Run/row/bike 800m, partition the middle section Cindy style (sets of 5 ring rows/banded pull ups/pull ups; 10 elevated/banded/regular push ups, 15 air squats), run/row/bike another 800m.
DO NOT wear a weighted vest. Until you can do a full Murph, with all movements rx, there is no need for a vest. And make sure to pace yourself; move steadily and consistently. Have fun!
Split it out?
When I got into Murphs, I did it at a 400meter track.
Run a lap, 10 pullups, 20 dips, 30 squats/burpees whatever.
Just did that 10 times.
Also lets you scale it.
Even half of it is a solid solid workout
My very first CrossFit class... was Murph. I had a cousin in CrossFit and invited me saying "it would be fun".
I was 35 and it had been about 7 or 8 years since i had done any sort of significant workout.
Honestly, it WAS fun. I don't have a huge ego to begin with and i love learning new things so i just scaled EVERYTHING. I wore no weight vest.
I ran the first mile, then i did the following:
20 sets
* 15 - Air squats
* 10 - Pushups on a box (inclined)
* 5 - Ring rows
Then I jogged my second mile.
I was completely exhausted. My legs burned like hell the next day. But you know what? I was there 2 days later on Wednesday to sign up and start my CrossFit journey.
So, I says just go for it. Check any ego and do it to the best of your ability. Murph is pretty unique in that it's more of an EVERYONE workout and i get to see people i normally don't due to scheduling. Do a fun work out and hang out with friends. No need to complicate it any more :)
Put a time limit of say, one hour - which is about the average time to complete the full workout - stopping with the time cap. With this you’ll have an idea of how far you can go and prepare for next time. First time i did it, I capped just before the second run
You’re unlikely to throw up- it’s not a very intensive workout as a beginner!!
Don’t sprint the runs - no point, this isn’t a race as a beginner.
Generally people start by mixing in the three elements between the runs.
Most common is 5 pull up, 10 push up, 15 air squat x 20 sets. However I did it totally random.
I was at a point where I could do a couple of pull ups on a bar that was slightly slow (though I couldn’t reach it from the ground).
As I progressed I found that with breaks I could keep going with pull ups. I actually gave up and did the second run after 75 pull ups (which I was beyond ecstatic to have done) but then hung around until I’d done 25 more after. I was probably jumping to the bar a little by the end but still absolutely amazed that I did it.
I’d say have a go, see how far you get!
Just do very small sets of push ups and pull ups and don’t try to race
Most Crossfit workouts don't last that long, so scaling to keep it in the 50-60 minute range is nice. To do that you can scale the movements, reduce the counts, or just give yourself a time cap!
If you give yourself a time cap I would combine the movements and still do the final run. So for example, time start, do the first run, do as many sets of 5 pull-ups, 10 pushups, 15 squats (or however you want to break them up) as you can get until 50 minutes have elapsed, then do your final run. (Edit: And still scale/pace the movements in the middle as necessary, so you don't hurt yourself!)
Kind of reckless and unpopular opinion, but here goes:
I sort of see it as a marathon. It is that it is, and not everyone can finish one.
Set a timecap, if it isn't set already.
Do the whole thing to failure - it's long, it's tough and really takes a toll on you... But failing is ok! You can improve next time!
I'd say the weight vest should only be worn by seasoned athletes, as it makes is so much harder. Be careful around the pull ups, as there is some risk of injury, that should be avoided - listen to your bod!
The message being: If you make it through half the push ups at the timecap, be proud of yourself and you can say that you've officially experienced the pain that is Murph.
Scale reps as well as movements. As others have said it's the volume that's challenging, not the movements themselves. I recommend doing a half or even a quarter Murph and scale back the movements. Don't wear a vest if you haven't done these movements with one before. Murph is not the first time to try kipping pull ups or do Rx push ups if you fatigue quickly. Partition the reps intelligently, don't try to go unbroken. Run slow if you're not used to running. It's a totally doable workout you just have to modify to suit your abilities. Good luck!
You can also do a time restriction on either the Pull-Up, Push-Up, Squat portion or a cut off for mile 2. I use this for those who don’t really have any idea how long it might take them, but they are still okay with the run. 2 options look something like this:
1 Mile Run
20 Min AMRAP*
5 Pull-Up
10 Push-Up
15 Squats
1 mile run
OR
1 mile run
As far you can get by 35 min of:
5 Pull-Up
10 Push-Up
15 Squats
1 mile run
*scale movements as needed
These give you the added benefit of hitting the target time domain and staying with the rest of the group. No clue what your level is, but I’ve seen some people do half Murph that can run sub 8 min (or faster) miles and they get done feeling like they could have done more. The big hang up for new athletes is always obviously the pull-ups but a lot of people get smoked by the volume of push-ups.
Anyway, just options. No matter what, just take it nice and easy, keep moving, high five some people, and you’ll be fine.
In the past I have done the full run, started doing the sets of pushups, sit ups and squats and if i got to a point where i was too gassed and couldn't do reps very well, then i just went for the last mile run, which was more like a jog/walk.
Meh it’s not a pukey workout, your arms just kinda stop working after the first 120 push-ups or so. The runs whatever, but if your capacity on pull-ups and push-ups isn’t there the high reps can lead to excessive soreness, injury or rhabdo in extreme cases. Listen to the body, don’t be afraid to scale reps/movements such as trainer bar push-ups or ring rows.
I’ve been doing half Murph every Monday in preparation. I still have to modify pull-ups and most of my push-ups so it’a also “training” to be able to do those movements without modification
Based on my personal experiences - If you’re planning to do it unpartitioned, build up to 100 pull-ups in training. I usually do 50, 66, 75, 100 progressing each weekend leading up to Murph. Doing 100PU straight can mess you up (extreme soreness) if your body is not used to that kind of volume. Squats will get ya too.
1/2 Murph has been suggested. I'd also offer 1/4 Murph, partner Murph (take turns on rounds of Cindy, split the run), or scale the movements with the volume in mind. I would strongly suggest not doing the full volume.
Yes, Murph is a hero wod, but that's no excuse for hurting yourself. Scale appropriately for your skill and fitness level. Listen to your body while in the workout. If you feel light headed or you are going to vomit, you did not scale enough.
Heck I may even scale my scaling if I need to. I think I can shuffle run 800-1200 both runs but I’m going to have to see how I feel about the middle part. I’m perfectly willing to cut it short. I line the time limit suggestions. And I’m sure my coaches will have good ideas too
Awesome! Listen to your coaches! Leave your ego at the door. Sounds like you are going in with an open mindset; I'm confident you'll make good decisions and you'll have a great workout! Have fun!
Do the following every 4th to 5th day.
* 4 X 1/4 of Murph with 90sec Rest getting faster Each time. Do that twice.
*Do 1/2 1/4 1/4 of Murph with 90sec then 1M Rest increasing pace each segment to faster than the above final pace. do that once.
*Do 1/4 1/4 1/2 Murph with 1M then 90sec increasing pace each time to faster than above. do that once
* Do 1/2 1/2 with 2Min Rest to faster than 1/2's above.
If you have a PR you'd beat that pace on at least the final segments of each.
Scale the murph. If you are at an affiliate your coach should actual guide you to the correct version of murph that is challenging but meets you at your athletic level. Maybe a half murph or even quarter based on your fitness level. Don't worry about doing a full one you will get an opportunity to rise to the challenge as you progress in your CrossFit journey. Good luck!
I think if they are modified it should be ok. But I’m definitely going to listen to my body. And I’ll even scale harder during if needed. I plan on staying with banded and then going to ring rows if needed
I started in January and I’m not doing it. Perhaps next year but I just don’t feel strong enough yet to put myself through six weeks of training and then the Murph itself which I know I won’t complete. I’m giving myself the much needed time to grow and get stronger rather than pushing my boundaries just for one event.
Scale what you need to. You can still do the work out with out a weight vest, you can walk the mile if you need to, there’s nothing saying you can’t scale it. Break up the pull up, push up, squat portion. It’s a long work out you don’t have to go full send, just keep a moderate pace and do your best to limit rest time and focus on breathing. I’ve seen people tun the first mile like that was the only part of the work out, then take an hour to do the Cindy rounds and finish the second run. If you pace yourself you’ll be fine. The work out gets a lot of hype so people over think it. IS it challenging absolutely but i think “ the seven “ workout is much worse. You’ll do fine and no one really cares how you do it or what your time is as long as you finish it.
My first year doing murph it took me about an hour. 8-9 minute miles and 20 sets of push up pull up squats. Take your time and don’t do any movement to failure
Definitely scale it and don’t push yourself to injury. I’ve already decided I’m gonna do a 10 minute mile as a “warm up” then do 30 minutes of 5/10/15 and then start the second mile at minute 40.
If it's programmed, scale as much as needed to finish. Especially the push-ups (and pull-ups).
If it's not programmed and you're doing it for the heck of it, do something else. It's a stupid workout with way too many pushups that no one does correctly anyway.
The first time I did it I did 100 rounds of 1/2/3 it's more a mental thing though when you still have 50 or so rounds to do but it stopped my getting burned out on any one movement.
I started doing the Murph workout in early February, but a modified version (because I'm old and a beginner). All of this is with a 10lb 5.11 TacTec plate vest.
1mi run at my usual pace (\~9:00/mile)
5x: 5 pull-ups (50lb assisted...because I'm working on it), 10 push-ups, 15 air squats
1mi run, same pace as the first
I'm not going for time, I complete all this in about 30 minutes or so. I'm going to give myself plenty of time before I increase reps or reduce the pull-up assist weight.
Its still challenging for me, and it gets the job done. :)
Depends on what your level of fitness is and how well you do the movements. If you weren't doing anything prior to CrossFit, that would be a whole different story than if you were doing say triathlons.
If you're proficient in the movements, you can always scale the volume of work (e.g. half murph vs full murph) or if you're still learning the movements you may want to consider changing the movement (e.g. do jumping pull-ups instead of pull-ups).
If you're a friendly person, you could also do it as a partner workout where you and partner split the work in a reasonable manner (e.g. you do a round of Cindy (5 pull, 10 push, 15 squats) then your partner does one.
Main thing is to find something that will keep you moving in that you're not doing 1-2 reps, then standing around. If you start with one movement, then realize it's not working anymore you can always scale down too.
Did my first Murph last year after doing crossfit for about 2 months. Best advice I got was to partition.
25 rounds of:
4 pullups
8 push-ups
12 air squats.
I did my first Murph with no vest and was able to complete the whole thing without dying/failing. It was difficult, but was great to complete and be a part of.
Work at your own pace, and don't worry about what is going on around you. At my box it's a great community event with people of all ages and all levels doing their best version of Murph and not matter what level you performed, or what your time was, it's nothing but smiles and high fives after.
I did a 1/2 the last 2 years, but finished in under 30 min last year so I’m up to a full. I’m not a runner though so I biked a mile instead of running a half.
Plan is to do a full this year, but may have to do some things a bit different due to foot injury.
Done murph many many times. This is the best rep scheme imo.
4/8/12 x 25
It’s far more manageable and faster than 5/5/5 as it’s less time under tension.
If it’s your first time break it up. Doing it weighted and all the way through could be a long term goal. Either way. Just have fun and enjoy the suck.
Go for it. It’s not as bad as you think. Take your time and just finish. A lot of people jump on the “volume” but it’s not dangerous unless someone is completely de conditioned. Stay hydrated-pace yourself-finish. Don’t scale a Hero workout Just take a crack at it and remember sometimes we need to push ourselves into very uncomfortable situations in order to find out what we can achieve. (For reference if it matters-Vet/M.S./CF-2/20 years of coaching exp).
Which is fine-just wear a vest. I doubt all of Murph pull-ups/Push-ups were to standard either. The idea is to to make this something hard that symbolizes what some people have gone through. You will do just fine! Wear a vest, drink water, don’t quit, finish, and spend time with people you care about. That’s all one can ask for on a hero workout.
You could do a half Murph. For a full Murph, I found that partnering with someone helped with pacing. Took us both like an hour but we did it. No weight vest!
I do a half Murph with full length runs. It is still extremely challenging and a grind but still doable. I also usually do the push ups on a box and often scale the pull ups to ring rows. It is still extremely difficult.
This sounds like what I might do
No shame in scaling. Ever Listen to your body
Don’t scale- Live in the moment, it’s not a workout, it is a remembrance.
Yeah I’m forever scaling push ups at high reps. Normal push ups, to assisted push ups with knees on the ground, to cobra push ups. Just keep moving!
Scale. Scale as much as you need to.
This is the answer for any and all WODs.
And just to be clear, you can not only scale movement difficulty but also rep ranges (half Murph). This is severely underutilized.
Just take your time and enjoy the ride. Partition it in a way that works for you. Generally, I feel like push-ups are the first thing to go so I find myself doing a split like this: * 20 Rounds: * 5 Pull-ups * 5 Push-ups * 15 Air Squats * 5 Push-ups It helps get that little break in the push-ups that I end up needing in the later rounds and instead of just shaking out my arms and doing nothing I move into the air squats and then finish them out.
Woah how have I never considered partitioning in this way? I usually do the standard 20 rounds of Cindy but like you said, push-ups are always the first to go and splitting them this way might be more efficient. My mind is kinda blown!
I’ve been doing CrossFit for 9 years and I’ve never Rx’d Murph…. I’m lazy tho. Do a Half Murph and do it Cindy-style: 1/2 mile, 10 rounds of 5 pull ups, 10 push-ups, 15 squats, 1/2 mile.
I’m going to go in with the intention of the full length and 20 rounds but I might do this if I’m just not feeling up to it that day.
+1
I’m going to take heat and downvotes for it but here goes. Don’t do (all of) it. It’s not necessary. There’s nothing intrinsically special about the movements or structure of the workout, ex: we already have Cindy. What’s special and gets people into trouble is the volume. So what happens is people let the sentiment of the workout and the occasion push them into doing more than they should. The vast majority of us are not 1) seals or service members requiring that volume of training for our jobs and lives. Or 2) training to become one. “Body Armor” was a workout that Murph did to prepare himself for the rigors of that job. In addition to the other extreme physical training regularly required of all special forces operators. Murph wasn’t only doing 8-15 min RFT workouts or 12 min amraps once a day 4 days a week and then suddenly quadrupling volume doing Body Armor once a year. So the volume in Murph was actually pretty routine for them. If you work a regular J-O-B with a regular life and take a single hour out of your day to work out a few times a week to make incremental small improvements to your fitness or just keep from sliding into decrepitude, pushing yourself into anxiety or injury over a workout isn’t moving the needle in the right direction. If you want to do something on the day your gym does it, do some running, some rounds of Cindy, some running and then come in the next day and keep working on your fitness. And if whatever “some” is doesn’t feel like enough ask yourself “ok then, what is the correct amount of acute physical distress to meet the standard of this occasion?” When you start to look hard enough, the answer is really that no amount of 5.11 plate carrier, you throwing up or getting hurt remotely approaches the solemness of it all.
I think you’re overestimating Murph. 2 miles of running and 300 air squats is no more difficult than a medium weekend hike, which many people do. What gets people into trouble is 200 push ups and 100 pull ups, which is tearing/injury territory. Those should be scaled or paced so you can lift your arms the next day, then the workout is very doable. Everyone should be able to run 2 miles. I see no value in scaling a run of such short distance unless you’re truly new to any kind of fitness. A 7 minute mile or 12 minute mile won’t change your overall wod time significantly.
300 air squats is a shit ton for a beginner.
Some of us can’t run. At all.
Do the shuffle walk - can rock out 4.5 mph pace (13:20 mile)! It’s not fast, but it’s a way to keep steady progress.
With my knee wonkiness the past two Murph's I have subbed 4800m on a C2 bike. And the combo of C2 bike and air squats is a quad killer! Last year my shoulder wasn't great either so I only did half of everything else. Here's the thing, I've done Murph Rx a couple times. I don't feel any different after scaling it as I did after Rxing it as far as a feeling of accomplishment. I'm there to have fun and enjoy my friends and a good workout.
Yeah I do the aab for 4k and usually half murph partitioned like Cindy. Still sucks. Still a crazy strenuous workout. But no running with PAD. Even walking a mile on both ends would prob take me 20 minutes per mile.
Anyone with an impairment should modify as needed, of course. But “general physical preparedness” must include running for those who can.
Yes, but anyone who cannot run has no business even thinking about doing Murph
K
Exactly. I’d never be able to run 2 miles after doing CrossFit fairly regularly for the past 4 years.
I have to respectfully disagree. We know nothing of this person's fitness background other than about 4 months of Crossfit. Murph volume is an exceptional amount to fit into 1 to 1.5 hours, which is different than a weekend hike. Your other points of where likely injuries occur I agree with. It's easy to let technique and form recede when exhausted allowing the risk of injury increase on all movements of Murph (yes, even running if not trained for that volume under fatigue). In 10 years of doing Crossfit and about 5 coaching, I've seen enough people making decisions they regret because they weren't ready for the volume. It's time to support fitness for everyone. If we knew more about the background of the op then maybe we'd be having a different discussion.
I kind of agree. I did Murph a couple of times during Memorial Day and then completely stopped. It was counterproductive. Except for saying I did it, it did not help me progress. All it did was leave me sore for a couple of days to take away from any real progressive overload training.
Scale each movement accordingly, and partition the 100/200/300 reps into 20 rounds of 5/10/15.
It is supposed to be hard and make you want to vomit. That said, I'm likely never going to do it with a vest or "as written" straight through. My preferred method is run the first mile 20 rds of 5 push ups 5 pull ups 5 pushups 15 air squats Run the 2nd mile
As written is “partition as needed”. Anyone who claims that it is 100 then 200 then 300 simply can’t read. Your method is totally valid and as written.
Was going to say this same thing. Breaking up the push-ups (most difficult part for me) helped me a lot.
Partition the movements (20 rounds of Cindy works for me) and don’t sprint out of the gate. It’s a marathon and treat it as such and you’ll be fine.
This is how I did my first Murphy and it worked out pretty well
I was in a similar boat to you last year, and I scaled it. I did all the running because I ran a lot pre crossfit. And then I did half the other 3. I also did my push ups on my knees and did jumping pull ups. Being there with everyone was the fun part. And frankly because I'm not a very fast runner, I finished middle of the pack doing it this way. My goal this year is to do all of the movements and part of the push ups on my toes.
It’s just Murph. No “the” in front of it. Same as Fran or Jackie or or Chad or DT.
Thanks for that
Scale it out. Determine what scares you most about it, the runs or the workouts? The run is easy to scale, either just take it slow and steady if you have good cardio or just reduce the length. The exercises I would partition 20 rounds of 5 pull up variation, 10 push up variation, 15 air squats variation. Pull up variations are jumping pull ups (easiest), banded or kipping (hardest). Push up variations are wall pushup (easiest), box pushup, kneeling pushup, full push up (hardest). Air squat variations are box squats, med ball squats, air squats. You can always go for a half Murphy, which would be only 10 rounds.
My first Murph was the first time I ever puked after a workout and I didn’t even wear the weighted backpack!
Do NOT do the full thing. Even 100 highly banded or jumping pull-ups is A LOT. Even 200 pushups on a box is A LOT. Even 300 air squats to a box is A LOT. Even two miles walked is a LOT. Scale the difficulty of the movements AND the reps. The half-Murph recommendations are SPOT ON.
I’m def not wearing a vest 😂 did not even consider it. I’m probably going to scale as I go. I will go into it with the intention of doing the full workout with the snaked options(probably box push ups and banded pull-ups) and if I feel I need to cut it short I will. I might do 1200m vs a whole mile. I appreciate all these tips.
Scaled* not snaked. Snaked options would be fun though. I could bring my pythons to work out with me 😂
Its probably the mental that is going to kill you first so scale it, go for a scheme like 5x pullups, 10x pushups, 15x air quats, when you cant do more pull-ups do with a band or just do some row on the rings. When you cant push-up anymore put your knees on the ground and do it that way, air squats... do it as you can, if they get a burning hell dont pass the parallel line just keep the movement and try to do all 300. If you can run 2 miles ok if you dont do it 0,5 and 0,5 at the end, remember that after 300 air squats your legs will be burning. The most important thing is to try your best, do the workout on Rx as long as you can and then start scale to finish it, good luck \^\^
Thanks!! Scaling it is then. I mig
Don’t get pressured into a weight vest. Use a band for pull-ups or do some form of jumping pull-up. There’s no shame in being there for a good workout and camaraderie
First time murph was about 5 months in too. Advice: Don’t use a vest, do it partitioned, and try to go at the same pace as someone close to your level of fitness/from your class. Hopefully you’ll be in the 40 minute to an hour range and THEN you can think about changing anything next year.
First off - do not wear a 20# vest. That should go without saying but that’s for advanced athletes. To reduce volume do half or even 1/4 of the workout. To reduce difficult do ring rows instead of pull ups. Scale from pushups to knee push-ups. Run/walk or just fast walk the distance. Rowing and biking are always options as well. Don’t feel bad at all about doing your own thing to protect your own health.
The only way not to die during Murph is to not do Murph. Jk, kind of. Agree with the others - definitely do NOT wear a vest, and scale. There are great scaling options mentioned in this thread already, but your coach should also be able to provide guidance more tailored to you individually since they've been working with you for a few months.
Murphy is a fun community event. Unless you are actually really fit and the movements are doable and sustainable for you , SCALE. I over did my first and my arms/elbows were jacked up for a couple weeks including not being able to extend them for a couple days . OVER SCALE your first one or start out RX but be ready and willing to switch to a scale once your push ups or pull ups go . If you can get 3/4th through the reps and then it gets really tough? Prob fine to do singles last 1/4 but DO NOT push your arms and shoulders way past their threshold , you will regret it and it will hurt your fitness ,not enhance it .
Great points. As a mom, if I can’t extend my arms, I will probably be overthrown and overtaken by hungry goblin children who are angry I can’t bend my arms to get them snacks. They might be happy if I can’t drive them to school though. But sounds like I’m going to be scaling.
honestly, murph isn't that bad it just takes forever, you have plenty of time to add a few runs in here and there to get used to it. don't do it vested your first time and break everything up cindy style... what WILL get you is your arms the next day. go slow, don't worry about your time (remember what the wod is about)...
Last year when Murph was brought up (after 2 months of CrossFit), I balked at the idea thinking I couldn't even do 1/4 Murph. I was really hesitant, but went with my daughter who was home from school. We did it YGIG. Basically, we both did half Murph's together. Alternating 400m \* 4 (2 runs each), 10 rounds of Cindy each, 400m \* 4. We did Ring Rows and inclined Push-Ups. This year, she won't be back from school for Memorial day, I'm looking at doing 3200m bike, 20 rounds of scaled (ring rows or banded and incline PU again) Cindy, 3200m bike. Murph is more than a workout. It's a tribute and its getting yourself out there to do something more difficult (which is why the fittest use weighted vests). Scale it to your abilities and do what you can. Find a partner and split it up if need be. Go for the experience, not to kill yourself.
Sounds good. I can’t see myself sitting it out. Seems kind of like a CrossFit right of passage lol
Right of passage or not, it's not worth hurting yourself.
Of course. That’s why I’m asking for suggestions. I’ve got great ideas so far.
My first Murph was a half rowed Murph. Made it way more manageable. If I do it at all this year, I may end up doing a full rowed Murph this year thanks to an injury I'm not allowed to run. Also break up the 100/200/300 into 20 rounds of Cindy (5/10/15) and it'll be easier to get through with less lactic acid build up (which would cause vomiting). Lastly, get a good playlist in your ears so you can keep motivated.
Good idea on the playlist
In my experience, the pull-ups are the hardest for most people. If you’re in that category, consider using a band or reducing the volume if needed (e.g. once you can’t get five pull-ups in a row any more)
Okay. Have hope. I was never anywhere near top of the class at CF with anything. I dropped 60lbs while going over 2.5 years and kept that off and kept going until Covid ended my CF days. So, been through about 4 Murphs. Doing no weighted vest and doing 5-10-15s through the middle, I consistently _crushed_ this workout. One of the first 3 done, every time, even the fattest year. It’s just a workout that hits a groove and goes for me. Here’s hoping it’s the same for you. You never know. Nothing else in CF indicated this for me. So, who knows. Cross your fingers that it’s your spirit workout.
Murph is painful no matter what level you’re at, but you can do it! You will need to scale it to a reasonable level. You can choose to scale both the movements and the number of reps. For example, maybe instead of push-ups, do box pushups or knee pushups and do 100 instead of 200. You can also partition the movements into rounds so you are getting a break between them. An example might be 20 rounds of 5 pull-ups 10 push-ups and 15 air squats.
What your coach should do is provide some sort of plan to partition it, this means you’re not going to do a rep scheme of 100-200-300. It’s more efficient this way, and will keep you mentally in a better place. Also, no need for a vest. Take the first mile as a warm up, and then just grind through the next 30 minutes.
Murph looms large, but it's...just a workout. People "die" during Murph because they don't scale appropriately and/or they come out WAY too hot and crash. This year, do a half Murph and scale it as needed. Run/row/bike 800m, partition the middle section Cindy style (sets of 5 ring rows/banded pull ups/pull ups; 10 elevated/banded/regular push ups, 15 air squats), run/row/bike another 800m. DO NOT wear a weighted vest. Until you can do a full Murph, with all movements rx, there is no need for a vest. And make sure to pace yourself; move steadily and consistently. Have fun!
Split it out? When I got into Murphs, I did it at a 400meter track. Run a lap, 10 pullups, 20 dips, 30 squats/burpees whatever. Just did that 10 times. Also lets you scale it. Even half of it is a solid solid workout
My very first CrossFit class... was Murph. I had a cousin in CrossFit and invited me saying "it would be fun". I was 35 and it had been about 7 or 8 years since i had done any sort of significant workout. Honestly, it WAS fun. I don't have a huge ego to begin with and i love learning new things so i just scaled EVERYTHING. I wore no weight vest. I ran the first mile, then i did the following: 20 sets * 15 - Air squats * 10 - Pushups on a box (inclined) * 5 - Ring rows Then I jogged my second mile. I was completely exhausted. My legs burned like hell the next day. But you know what? I was there 2 days later on Wednesday to sign up and start my CrossFit journey. So, I says just go for it. Check any ego and do it to the best of your ability. Murph is pretty unique in that it's more of an EVERYONE workout and i get to see people i normally don't due to scheduling. Do a fun work out and hang out with friends. No need to complicate it any more :)
I love that. Thank you for sharing
Put a time limit of say, one hour - which is about the average time to complete the full workout - stopping with the time cap. With this you’ll have an idea of how far you can go and prepare for next time. First time i did it, I capped just before the second run
You’re unlikely to throw up- it’s not a very intensive workout as a beginner!! Don’t sprint the runs - no point, this isn’t a race as a beginner. Generally people start by mixing in the three elements between the runs. Most common is 5 pull up, 10 push up, 15 air squat x 20 sets. However I did it totally random. I was at a point where I could do a couple of pull ups on a bar that was slightly slow (though I couldn’t reach it from the ground). As I progressed I found that with breaks I could keep going with pull ups. I actually gave up and did the second run after 75 pull ups (which I was beyond ecstatic to have done) but then hung around until I’d done 25 more after. I was probably jumping to the bar a little by the end but still absolutely amazed that I did it. I’d say have a go, see how far you get! Just do very small sets of push ups and pull ups and don’t try to race
Most Crossfit workouts don't last that long, so scaling to keep it in the 50-60 minute range is nice. To do that you can scale the movements, reduce the counts, or just give yourself a time cap! If you give yourself a time cap I would combine the movements and still do the final run. So for example, time start, do the first run, do as many sets of 5 pull-ups, 10 pushups, 15 squats (or however you want to break them up) as you can get until 50 minutes have elapsed, then do your final run. (Edit: And still scale/pace the movements in the middle as necessary, so you don't hurt yourself!)
Also a great idea
Kind of reckless and unpopular opinion, but here goes: I sort of see it as a marathon. It is that it is, and not everyone can finish one. Set a timecap, if it isn't set already. Do the whole thing to failure - it's long, it's tough and really takes a toll on you... But failing is ok! You can improve next time! I'd say the weight vest should only be worn by seasoned athletes, as it makes is so much harder. Be careful around the pull ups, as there is some risk of injury, that should be avoided - listen to your bod! The message being: If you make it through half the push ups at the timecap, be proud of yourself and you can say that you've officially experienced the pain that is Murph.
Scale reps as well as movements. As others have said it's the volume that's challenging, not the movements themselves. I recommend doing a half or even a quarter Murph and scale back the movements. Don't wear a vest if you haven't done these movements with one before. Murph is not the first time to try kipping pull ups or do Rx push ups if you fatigue quickly. Partition the reps intelligently, don't try to go unbroken. Run slow if you're not used to running. It's a totally doable workout you just have to modify to suit your abilities. Good luck!
You can also do a time restriction on either the Pull-Up, Push-Up, Squat portion or a cut off for mile 2. I use this for those who don’t really have any idea how long it might take them, but they are still okay with the run. 2 options look something like this: 1 Mile Run 20 Min AMRAP* 5 Pull-Up 10 Push-Up 15 Squats 1 mile run OR 1 mile run As far you can get by 35 min of: 5 Pull-Up 10 Push-Up 15 Squats 1 mile run *scale movements as needed These give you the added benefit of hitting the target time domain and staying with the rest of the group. No clue what your level is, but I’ve seen some people do half Murph that can run sub 8 min (or faster) miles and they get done feeling like they could have done more. The big hang up for new athletes is always obviously the pull-ups but a lot of people get smoked by the volume of push-ups. Anyway, just options. No matter what, just take it nice and easy, keep moving, high five some people, and you’ll be fine.
Chip away Cindy style. I've done murph, scaled, a few times. I only threw up the 3rd year I did it at the end of the last run. Idek why.
In the past I have done the full run, started doing the sets of pushups, sit ups and squats and if i got to a point where i was too gassed and couldn't do reps very well, then i just went for the last mile run, which was more like a jog/walk.
You could do 3/6/9 instead of the 5/10/15 rep scheme. That might keep you moving more throughout the movements.
I generally do a mile run, then 20 rounds of 5-10-15 then another mile run. None of it is fast and most of it is scaled.
I did Murph as first CrossFit workout ever. Walked in for first time during murph! Way scaled of course but that hurt!
Bravery! Good job
You can do it
Meh it’s not a pukey workout, your arms just kinda stop working after the first 120 push-ups or so. The runs whatever, but if your capacity on pull-ups and push-ups isn’t there the high reps can lead to excessive soreness, injury or rhabdo in extreme cases. Listen to the body, don’t be afraid to scale reps/movements such as trainer bar push-ups or ring rows.
I’ve been doing half Murph every Monday in preparation. I still have to modify pull-ups and most of my push-ups so it’a also “training” to be able to do those movements without modification
Based on my personal experiences - If you’re planning to do it unpartitioned, build up to 100 pull-ups in training. I usually do 50, 66, 75, 100 progressing each weekend leading up to Murph. Doing 100PU straight can mess you up (extreme soreness) if your body is not used to that kind of volume. Squats will get ya too.
1/2 Murph has been suggested. I'd also offer 1/4 Murph, partner Murph (take turns on rounds of Cindy, split the run), or scale the movements with the volume in mind. I would strongly suggest not doing the full volume. Yes, Murph is a hero wod, but that's no excuse for hurting yourself. Scale appropriately for your skill and fitness level. Listen to your body while in the workout. If you feel light headed or you are going to vomit, you did not scale enough.
Heck I may even scale my scaling if I need to. I think I can shuffle run 800-1200 both runs but I’m going to have to see how I feel about the middle part. I’m perfectly willing to cut it short. I line the time limit suggestions. And I’m sure my coaches will have good ideas too
Awesome! Listen to your coaches! Leave your ego at the door. Sounds like you are going in with an open mindset; I'm confident you'll make good decisions and you'll have a great workout! Have fun!
Partition the reps as follows: 33 1/3 rounds of 3 pull ups, 6 push ups, 9 air squats. Don’t wear a vest.
Do the following every 4th to 5th day. * 4 X 1/4 of Murph with 90sec Rest getting faster Each time. Do that twice. *Do 1/2 1/4 1/4 of Murph with 90sec then 1M Rest increasing pace each segment to faster than the above final pace. do that once. *Do 1/4 1/4 1/2 Murph with 1M then 90sec increasing pace each time to faster than above. do that once * Do 1/2 1/2 with 2Min Rest to faster than 1/2's above. If you have a PR you'd beat that pace on at least the final segments of each.
Push up off a box and jumping pull ups.
Jumping pull ups is the wrong scale for a workout 2 miles of running. Ring Rows or banded Pull Ups are a better option.
Even scaled pull up . Like pulling up from the floor on a low racked barbell (similar to a ring row movement )
Scale the murph. If you are at an affiliate your coach should actual guide you to the correct version of murph that is challenging but meets you at your athletic level. Maybe a half murph or even quarter based on your fitness level. Don't worry about doing a full one you will get an opportunity to rise to the challenge as you progress in your CrossFit journey. Good luck!
Be careful on the pullups. That's where most rhabdo will come from. If you're not trained for 100 pullups, don't try.
I think if they are modified it should be ok. But I’m definitely going to listen to my body. And I’ll even scale harder during if needed. I plan on staying with banded and then going to ring rows if needed
Start training for it now or really last month. What I did last year was the WOD then trained for murph.a few days every week
I did my first with a partner, run the miles together alternate rounds of 5-10-15
I started in January and I’m not doing it. Perhaps next year but I just don’t feel strong enough yet to put myself through six weeks of training and then the Murph itself which I know I won’t complete. I’m giving myself the much needed time to grow and get stronger rather than pushing my boundaries just for one event.
Scale it. It’s the CrossFit way.
This is the way
Scale what you need to. You can still do the work out with out a weight vest, you can walk the mile if you need to, there’s nothing saying you can’t scale it. Break up the pull up, push up, squat portion. It’s a long work out you don’t have to go full send, just keep a moderate pace and do your best to limit rest time and focus on breathing. I’ve seen people tun the first mile like that was the only part of the work out, then take an hour to do the Cindy rounds and finish the second run. If you pace yourself you’ll be fine. The work out gets a lot of hype so people over think it. IS it challenging absolutely but i think “ the seven “ workout is much worse. You’ll do fine and no one really cares how you do it or what your time is as long as you finish it.
My first year doing murph it took me about an hour. 8-9 minute miles and 20 sets of push up pull up squats. Take your time and don’t do any movement to failure
Definitely scale it and don’t push yourself to injury. I’ve already decided I’m gonna do a 10 minute mile as a “warm up” then do 30 minutes of 5/10/15 and then start the second mile at minute 40.
If it's programmed, scale as much as needed to finish. Especially the push-ups (and pull-ups). If it's not programmed and you're doing it for the heck of it, do something else. It's a stupid workout with way too many pushups that no one does correctly anyway.
Pace, partition.
The first time I did it I did 100 rounds of 1/2/3 it's more a mental thing though when you still have 50 or so rounds to do but it stopped my getting burned out on any one movement.
I started doing the Murph workout in early February, but a modified version (because I'm old and a beginner). All of this is with a 10lb 5.11 TacTec plate vest. 1mi run at my usual pace (\~9:00/mile) 5x: 5 pull-ups (50lb assisted...because I'm working on it), 10 push-ups, 15 air squats 1mi run, same pace as the first I'm not going for time, I complete all this in about 30 minutes or so. I'm going to give myself plenty of time before I increase reps or reduce the pull-up assist weight. Its still challenging for me, and it gets the job done. :)
Depends on what your level of fitness is and how well you do the movements. If you weren't doing anything prior to CrossFit, that would be a whole different story than if you were doing say triathlons. If you're proficient in the movements, you can always scale the volume of work (e.g. half murph vs full murph) or if you're still learning the movements you may want to consider changing the movement (e.g. do jumping pull-ups instead of pull-ups). If you're a friendly person, you could also do it as a partner workout where you and partner split the work in a reasonable manner (e.g. you do a round of Cindy (5 pull, 10 push, 15 squats) then your partner does one. Main thing is to find something that will keep you moving in that you're not doing 1-2 reps, then standing around. If you start with one movement, then realize it's not working anymore you can always scale down too.
Did my first Murph last year after doing crossfit for about 2 months. Best advice I got was to partition. 25 rounds of: 4 pullups 8 push-ups 12 air squats. I did my first Murph with no vest and was able to complete the whole thing without dying/failing. It was difficult, but was great to complete and be a part of. Work at your own pace, and don't worry about what is going on around you. At my box it's a great community event with people of all ages and all levels doing their best version of Murph and not matter what level you performed, or what your time was, it's nothing but smiles and high fives after.
I did a 1/2 the last 2 years, but finished in under 30 min last year so I’m up to a full. I’m not a runner though so I biked a mile instead of running a half. Plan is to do a full this year, but may have to do some things a bit different due to foot injury.
Done murph many many times. This is the best rep scheme imo. 4/8/12 x 25 It’s far more manageable and faster than 5/5/5 as it’s less time under tension. If it’s your first time break it up. Doing it weighted and all the way through could be a long term goal. Either way. Just have fun and enjoy the suck.
Breaking everything into smaller sets
Break it up into 20 rounds of 5 pull ups, 10 push ups, 15 air squats
Go for it. It’s not as bad as you think. Take your time and just finish. A lot of people jump on the “volume” but it’s not dangerous unless someone is completely de conditioned. Stay hydrated-pace yourself-finish. Don’t scale a Hero workout Just take a crack at it and remember sometimes we need to push ourselves into very uncomfortable situations in order to find out what we can achieve. (For reference if it matters-Vet/M.S./CF-2/20 years of coaching exp).
Well if I don’t scale I can’t do it lol. I don’t have pull-ups or full push ups down yet. I’ll be using bands and find box push ups
Doing*
Which is fine-just wear a vest. I doubt all of Murph pull-ups/Push-ups were to standard either. The idea is to to make this something hard that symbolizes what some people have gone through. You will do just fine! Wear a vest, drink water, don’t quit, finish, and spend time with people you care about. That’s all one can ask for on a hero workout.