Murph Prep: 5 Strategies

Hey, FitFam!

Murph is on my mind a lot these days. I’ve already started a running program and this week will start working on Erica’s push up/pull up challenge to get ready for the big day.

As a recap, the Murph is a 1-mile run, 100 pull ups, 200 push-ups, 300 squats, finished off by another 1-mile run. If you want to Rx the workout, you’ll do all of this in a weighted vest.

As daunting as it sounds, this WOD doesn’t have to be done strictly in the order above. You do have to start and end with a run, but below are some common strategies for breaking up the rest of the workout.

Strategy 1: The Classic

20 rounds of: 5 pull ups, 10 push-ups, 15 air squats.

Everyone likes a classic. This strategy spreads out the work between the push-ups and pull ups, and is easy to keep track of.

Strategy 2: Do it all in one go

1 round of: 100 pull ups, 200 push-ups, 300 air squats.

It’s definitely the most intimidating approach, but I do appreciate the simplicity of it!

Strategy 3: Saving Your Legs

15 rounds of: 5 pull ups, 10 push-ups, 20 air squats, then

5 rounds of: 5 pull ups, 10 push ups

This approach gives you five full rounds of saving your legs for that second run.

Strategy 4: Saving Your Arms

20 rounds of: 5 push-ups, 5 pull ups, 5 push-ups, 15 air squats

If you struggle with push-ups (me!) this approach might be a life saver for you. You’re breaking the push-ups into smaller sets so you cut down on rest time.

 Strategy 5: Mini Sets

33 rounds of: 3 pull ups, 6 push-ups, 9 air squats, then

1 round of: 1 pull up, 2 push-ups, 3 air squats

This approach is a lot of rounds, but is a good approach for newer athletes who might burn their arms out on 10 push-ups at a time.

Whatever strategy you decide to use remember that everyone’s ego gets checked at the door during Murph, so just show up and do your best. It’ll be good enough. I promise.

Happy sweating!


Ps. What strategy are you using this year? Drop it in the comments!


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