Murph Strategies

Murph Strategies

Chris Welch| blog| May 25, 2017| 0 Comments

OK it’s time…time to get your Murph on.

There are very few WODs that inspire and scare so many people around the world all at the same time. If you ask me, it’s a favorite. Sometimes the difference between hating and enjoying a WOD is all in the mental preparation and the game plan prior.

The total volume of Murph is no joke so it’s important to have a plan to succeed. So, let me talk you through a few options.

Murph is…

  • run 1 mile
    • 100 pull-ups
    • 200 push-ups
    • 300 air squats
  • run 1 mile
    *if you have a 20 lb weight vest, wear it

Here are my strategies based on particular strengths.

10 rounds of…

  • either the “I am in shape and can handle big sets” strategy:
    • 10 pull-ups
    • 20 push-ups
    • 30 air squats
  • or the “Pull-ups are good but 20 push-ups is tough” plan:
    • 10 push-ups
    • 10 pull-ups
    • 10 push-ups
    • 30 air squats

20 rounds of…

  • either the “I can’t do 10 pull-ups unbroken” plan:
    • 5 pull-ups
    • 10 push-ups
    • 15 air squats
  • or the “Push-ups and pull-ups crush me” plan:
    • 5 push-ups
    • 5 pull-ups
    • 5 push-ups
    • 15 air squats

**** Let me be clear about something.  The running SHOULD NOT intimidate you! If you need to slowly jog it, then do it. Everyone can move a mile; the miles are just what you have to do in order to tackle the workload.

ABOVE ALL – Murph is an opportunity to honor Michael Murphy for the sacrifice he made in Afghanistan. So come in and do your best, and always remember – no one died on a battlefield in order for you to injure yourself doing a workout in their honor, so be smart and be safe!

Coach Chris


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