How Will You Train for the Murph This Year?
The most logical 16-week training program for first timers
Memorial Day is coming up, which means every CrossFitter’s favorite hero workout is about to happen. The Murph is a simple and tough workout that is accessible and scalable for everyone. In consists of the following:
Run 1 mile
Do 100 pull-ups
Do 200 push-ups
Do 300 squats
Run 1 mile
Simple, right?
Oh, and do all that while wearing a 20-pound weight vest.
Easy enough.
As it turns out, it isn’t easy, and it takes a long time. The best athletes in the world can do this workout in 30 to 40 minutes.
So, how should you prepare for this famous hero workout?
Here is the most logical way to build up to doing a real Murph workout.
{Weeks 1–8 with no vest}
Week 1– For time at ⅛ of the workout with no vest
Run ¼ mile
Do 13 pull-ups
Do 25 push-ups
Do 38 squats
Week 2 — For time at ¼ of the workout with no vest
Run ½ mile
Do 25 pull-ups
Do 50 push-ups
Do 75 squats
Week 3 — For time at ⅜ of the workout with no vest
Run ¾ mile
Do 38 pull-ups
Do 75 push-ups
Do 113 squats
Week 4 — For time at ½ of the workout with no vest
Run 1 mile
Do 50 pull-ups
Do 100 push-ups
Do 150 squats
Week 5 — For time at ⅝ of the workout with no vest
Run 1 mile
Do 63 pull-ups
Do 125 push-ups
Do 188 squats
Run ¼ mile
Week 6 — For time at ¾ of the workout with no vest
Run 1 mile
Do 75 pull-ups
Do 150 push-ups
Do 225 squats
Run ½ mile
Week 7 — For time at ⅞ of the workout with no vest
Run 1 mile
Do 88 pull-ups
Do 175 push-ups
Do 263 squats
Run ¾ mile
Week 8 — For time at 100% of the workout with no vest
Run 1 mile
Do 100 pull-ups
Do 200 push-ups
Do 300 squats
Run 1 mile
{Weeks 9–16 with vest}
Week 9– For time at ⅛ of the workout with vest
Run ¼ mile
Do 13 pull-ups
Do 25 push-ups
Do 38 squats
Week 10— For time at ¼ of the workout with vest
Run ½ mile
Do 25 pull-ups
Do 50 push-ups
Do 75 squats
Week 11— For time at ⅜ of the workout with vest
Run ¾ mile
Do 38 pull-ups
Do 75 push-ups
Do 113 squats
Week 12— For time at ½ of the workout with vest
Run 1 mile
Do 50 pull-ups
Do 100 push-ups
Do 150 squats
Week 13— For time at ⅝ of the workout with vest
Run 1 mile
Do 63 pull-ups
Do 125 push-ups
Do 188 squats
Run ¼ mile
Week 14— For time at ¾ of the workout with vest
Run 1 mile
Do 75 pull-ups
Do 150 push-ups
Do 225 squats
Run ½ mile
Week 15— For time at ⅞ of the workout with vest
Run 1 mile
Do 88 pull-ups
Do 175 push-ups
Do 263 squats
Run ¾ mile
Week 16 [MURPH WEEK]— For time at 100% of the workout with vest
Run 1 mile
Do 100 pull-ups
Do 200 push-ups
Do 300 squats
Run 1 mile
It is important to remember that you can partition the pull-ups, push-ups, and squats however you like. Very few people do 100 pull-ups, then 200 push-ups, then 300 squats. Common breakdowns are 20 rounds of 5–10–15 or 10 rounds of 10–20–30.
If you don’t have 16 weeks to train, this plan can logically be cut in half or quarters (4–8 week training plans) for those doing the Murph with or without the vest.
