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Murph is one of the most well-known and toughest CrossFit workouts out there.
- 14 min
- 434.6K
- The Unlazy Way
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- 27 min
- 721
- Mayhem Athlete
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- 42 min
- 120K
- Sydney Cummings Houdyshell
- What Is The Murph Workout?
- What Are Good Murph Times?
- Strategies For The Murph Workout
- How to Scale Murph For Beginners
- How to Scale Murph For Intermediates
- How to Scale Murph For Advanced Athletes
- More on CrossFit Training
- References
A classic WOD in CrossFit circles, Murph first appeared on CrossFit’s website in 205 as an official Hero WOD. It was named after Navy Seal Lt. Michael Murphy, who died that year in Afghanistan. Murphy reportedly used to perform a version of this workout, which he called Body Armor. In its current iteration, Murph involves three bodyweight movements...
Just completing Murph is impressive all on its own. Many athletes start off their CrossFit journey aspiring to master simply one pull-up. Imagine the accomplishment of being able to do 100 pull-ups, especially as a small part of a much bigger workout. For a lot of CrossFitters, time isn’t all that relevant — with a WOD like Murph, the goal may be t...
Whether you’re building your own CrossFit WODor doing a classic, you’re going to want to go in with a plan. That’s quadruply true for a beast like Murph. The last thing you want to do is dive into the deep of this powerhouse of a workout without a clear idea of how you’re going to get from the starting line to the finish. Sure, the plan might go ou...
Murph may not be easy, but that doesn’t mean that athletes who are just starting CrossFitcan’t partake in the Memorial Day challenge. If you want to add this CrossFit workout to your repertoire, don’t worry: you can. It’ll just take some adjustments.
Once you’ve got over a year of CrossFit under your belt or you’ve done Quarter Murph a couple of times, it may be time to up the ante. You can still modify the movements if you need to, but you’ll likely be able to tackle more volume than you could as a beginner. Here’s how.
If you know your CrossFit box inside and out, chances are you’ve conquered the full version of Murph at least once or twice. Sure, not everyone opts to do it — but if you have, you might already be chasing the next big thing. Here are some ways to scale up Murph.
The Murph CrossFit workout is no walk in the park. Instead, you’ll be powering your way through two one-mile runs, separated by 600 grueling bodyweight reps spread across three challenging compound exercises: the pull-up, the push-up, and the air squat. Want even more of a deep dive into the wide world of CrossFit? Once you’ve done Murph, try these...
Carreker, Ja’Deon D., Grosicki, Gregory J. Physiological Predictors of Performance on the CrossFit “Murph” Challenge. Sports (Basel). 2020; 8(7).
Score is the time it takes to complete all the movements, including both runs. What is a good score for the “Murph” workout? – Beginner: 63-71 minutes. – Intermediate: 47-62 minutes. – Advanced: 36-46 minutes. – Elite: <35 minutes. For un-partitioned, add ~15-20% to the times.
May 25, 2023 · The Murph Workout for Beginners. I designed this Murph workout for those new to CrossFit and maybe even new to working out! The movements are simpler, and I’ve reduced the reps by 75 percent. Here’s a beginner-friendly version of Murph: 400-meter run, jog, or speedwalk 25 ring rows or inverted pull-ups (make sure your table is incredibly ...
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Murph is a hero workout inspired by Navy SEAL Lt. Michael P. Murphy. Learn about the history, significance, and how to tackle this iconic workout ...
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