Workout to try: The “Murph”

Give this workout a try. Yes, it’s a CrossFit workout for the CrossFit Haters out there, but momentarily stop sipping on your haterade and give it a try.

Why is it called “The Murph?” Click here to read why.

The Workout:

  • 1 Mile Run (1.6 km)
    • 300 Bodyweight Squats
    • 200 Push ups
    • 100 Pull ups
  • 1 Mile Run (1.6 km)

Workout Instructions:

Run 1 mile (1.6 km for us Canadian’s) at the start. Follow this by doing 300 squats, 200 push ups, and 100 pull ups – in whatever order you need to; for me repeat sets of 30 squats, 20 pushups, and 6 pull ups seemed to work for the first bit. Then finish the workout with another 1 mile run.

If you aren’t wanting to do to The Murph Challenge, you are supposed to wear a 20lb. vest or Body Armour while completing the workout. Otherwise, you can just do the workout – like I did.

If you’re thinking: “What the F@%k, who can do 100 pull ups?” Well, you don’t have to do them consecutively but either way here are some alternatives:

Some feedback from my “Murphs”:

  • Try to find splits that you can max out that work for you, eg. for me 10/20/30 (pullups/pushups/bodyweight squats) worked best for me the first few sets, then I had to drop down to  5/10/15.
  • Try to keep your HR down as best as you down, so slow and steady works best than as fast as possible – you’ll burn out. If you need to take a 30 sec. break to take your breath, take it.
  • Do your pull ups proper, none of that half-hang shit, all the way down and all the way back up.

Give it a try and let me know what you think!

-Mike

Something to Try: Do a Murph challenge by completing this workout once every wee for 6 weeks (or more) and aim to improve on your time each time.

*The recorded time I have in the video above says 39:05, but this is wrong. Below are 3 top times:

  • Jul 21/18: 41:52 *No weighted vest
  • Jun 10th/18: 42:13 *No weighted vest
  • July 28th/18: 42:38 *No weighted vest

*I will attempt using a weighted vest when my pull-up game is better.

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