Table of Contents:
HOW I PREP FOR MURPH
Video taken from the channel: Dan Bailey
The Murph Challenge Tips | How to Prepare for the Intense WOD
Video taken from the channel: Cali BBQ Media
MURPH Workout: Tips and Strategies
Video taken from the channel: End of Three Fitness
How To Go Sub-40 on Murph
Video taken from the channel: Friendship Fitness & Nutrition
How To Dominate MURPH! [WOD STRATEGY]
Video taken from the channel: Structure Your Strength
I tried the MURPH Workout, what the HELL is this! | THE MURPH CHALLENGE
Video taken from the channel: Laurie Shaw
Strategy for doing the CrossFit Hero WOD “Murph”
Video taken from the channel: Chalk And Steel
The Murph WOD: Goal Times, Tips, and Safety A Memorial Day Workout. By. Amanda Capritto, ACE-CPT, INHC. facebook; linkedin; instagram; Amanda Capritto, ACE-CPT, INHC, is an advocate for simple health and wellness. She writes about nutrition, exercise and overall well-being.
Good time to beat for unpartitioned Murph: 70 min 07 sec – Fitness Level 0 – Beginner athlete. 63 min 45 sec – Fitness Level 25 – Beginner athlete. 57 min 17 sec – Fitness Level 50 – Average athlete.
47 min 01 sec – Fitness Level 75 – Average athlete. 40 min 37 sec – Fitness Level 90 – Advanced athlete.Murph is one of CrossFit’s most intimidating hero WODs, but these tips and tricks will help dominate it (and set new personal records) this Memorial Day.
You have 35 pushups to complete the FULL Murph 100,200,300 rep challenge and at the same time, work on your goal pace running intervals for future timed run events. YES, this is 10 sets of 1/4.In the Murph Wod, you complete for time: 1 Mile Run. 100 Pull-Ups (Strict, Kipping or Butterfly) 200 Push-Ups.
300 Air Squats. 1 Mile Run. If you think that isn’t enough, the true Murph WOD calls for donning a 20 pound vest and doing the whole working wearing that vest.
Below are a few different tips and strategies depending on what your goals are for the workout. If you’re planning to do Murph scaled (Half Murph), scroll down to tip #4. By the way with 300 air squats on the board, now is a better time than ever to make sure your air squat form is fine-tuned and ready to go.I am hitting PR’s in Murph each week, too.
Murph Times: Murph Week (without vest) 1 – 37:43; Murph Week (without vest) 2 – 36:07; Murph Week (without vest) 3 – 31:53 (got strategic) Murph Week (without vest) 4 – 30:57; Murph Week (without vest) 5 – 30:40; Murph Week 6 (with Vest) – 35:55.The “MURPH” WOD. WE ARE IN THIS TOGETHER. We ask that you please be patient with us during this unprecedented time, as we work tirelessly to ship all orders just as quickly (and safely) as we can. Delays should be expected for all orders placed.
Please rest assured that we are doing everything we can to get your order shipped as quickly as.That’s why if it’s your first time running Murph, I recommend starting conservatively. If you know you can run a 9 minute mile, aim for 10 minute 1st mile. If you know you can run a 6 minute.Score: The Bull WoD is scored for time, meaning complete it as fast as possible.
Goal Times: Beginners: 90 minutes to 2 hours.Intermediate: 60 to 90 minutes. Advanced: 45 to 60 minutes. Elite: 45 minutes or less. Equipment Needed: Jump rope, barbell, bumper plates, pull-up bar or rig, running track or mapped out mile course. Level: The Bull WoD is a very advanced WoD.
Average times for this workout can range from 47 minutes to 57 minutes. Depending on whether your running route has hills, try to break 1 hour if possible. The fastest Murph times are from 40 minutes to 45 minutes.
A message from Dan Murphy, Michael’s father, to those participating in the Murph Challenge this year. The Murph Challenge is the Official Forged® annual fundraiser, benefiting the LT.First WOD: 3:29 Second WOD: 17:21 Make sure to rest 3 minutes between WODs!
The Murph is a Memorial Workout in honor of Lt Michael Murphy. It can be tough and if you try it your first time.Week 6 was my first Murph every with a weighted vest. It hurt. The vest I used wasn’t great either, and came off twice during the pull-ups so I lost a bit of time re-adjusting.
Week 7, my time improved for the sole reason that my strategy improved.Check out this quick “Meet Yourself Saturday” Garage Gym Workout Challenge, MURPH. Get my free Garage Gym Athlete Survival Guide by going to http://eo3.fit/s.Turned 40 in May 2019 and celebrated having lost 20 pounds. Did a half Murph with no vest last year in 42 mins.
Set a goal to RX it this year. Trained every other week and did some form of scaled Murph to build volume. Added vest work in November and built that up until today.
Time was 73 minutes, one thing I hadn’t accounted for was the heat.
List of related literature:
| |
from Learning to Breathe Fire: The Rise of CrossFit and the Primal Future of Fitness | |
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from Dr. Dean Ornish’s Program for Reversing Heart Disease: The Only System Scientifically Proven to Reverse Heart Disease Without Drugs or Surgery | |
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from Running the Dream: One Summer Living, Training, and Racing with a Team of World-Class Runners Half My Age | |
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from Inside the Box: How CrossFit ® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body | |
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from The One-Minute Workout: Science Shows a Way to Get Fit That’s Smarter, Faster, Shorter | |
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from Strength and Conditioning for Young Athletes: Science and Application | |
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from The Perfect Mile: Three Athletes, One Goal, and Less Than Four Minutes to Achieve It | |
| |
from Start Your Engines: My Unstoppable CrossFit Journey | |
| |
from True Believer: A Thriller | |
| |
from Biomechanics and Gait Analysis |
137 comments
you seem like you have a ectomorph body if you were a mesomorph your gains would be incredible in your prevouse 30 day challange
I just got the idea then watched this video, got 30:26, threw up after but at least i got the form right
Hi Chalk and Steel, I’d really like to know why you are illegally using my photography in your Facebook ads, without my permission. I asked you on Facebook but you deleted my comment and blocked me. You can contact me at [email protected] to explain
The REAL question… Strict Pullups or Crossfit style kipping pullups? Which was originally intended and which do YOU do?
I’ve always done strict…
If anyone is interested I created a Murph Counter app. It’s FREE, no signup, no location, no tracking:) Apple iPad or iPhone. Lookup “Murph Counter” in Apple App Store.
I tried the pull ups today for fun. It took me 77 Minutes to complete 100 strict pullups, no added weight and I was fried after. My ego just left for a vacation
Did a modified version power walk. Trx pull ups modified push ups. Air squats. 51 minutes. Kind of sucks but I am 50 goal time is 40 minutes
Now try wearing a 20lbs plate carrier and do it again, your mile pace will probably drop down to 8:00 at best. No way this video is unedited, figure your timing of completion. Under 40 minutes is approximately 20/25 minutes quicker than average, especially for the first time.
From my understanding you had to complete each workout in order not mixed…? Plus need to do it with proper form I believe.
Faster? Well..let’s see. I will try this next week and if I won’t do it under 35 mins I am a potatoe xD
I really don’t know how you did 39min! I did 59min and I was exhausted! But I’m really proud because I did almost every rep with proper form and the pull-ups on rings which is a bit harder than on a bar! Good job to all who did it too!
If anyone is interested I created a Murph Counter app. I originally made it for myself and then decided others may be interested in using it. It’s free, no signup, no location, no tracking:) Apple iPad or iPhone. Lookup “Murph Counter” in Apple App Store.
Well you didn’t do 100 pull ups. Bcus half way through you changed to chin ups!?
Pull ups are the killer. I’d be a world record holder at this if it wasn’t for pull ups
My pr time is 34min, and first of all your mile runs were fake. There is no chance thay yoi could run a mile in 5.30min. Second thing I noticed was that your pull ups were trash. Form first then speed
I can do the pushups, pull-ups and squats easy enough. It’s the running I struggle with. Does anybody have tips for improving the run?
Try this 180 x burpees, 180 x forward lunge on each leg, 180 x reverse lunges on each leg, 500 x pushups and 500 x squats!! See below-
20 x 1 pump burpees, 1 squat/1 forward lunge each leg/ 1 reverse lunge each leg on the top.
20 x 2 pump burpees, 2 squats/ 1 forward lunge each leg/ 1 reverse lunge each leg on the top.
20 x 3 pump burpees, 3 squats/ 1 forward lunge each leg/ 1 forward lunge each leg on the top.
20 x 4 pump burpees, 4 squats/ 1 forward lunge each leg/ 1 reverse lunge each leg on the top.
20 x 5 pump burpees, 5 squats/ 1 forward lunge each leg/ 1 reverse lunge each leg on the top.
20 x 4 pump burpees, 4 squats/1 forward lunge each leg/ 1 reverse lunge each leg on the top.
20 x 3 pump burpees, 3 squats/ 1 forward lunge each leg/ 1 reverse lunge each leg on the top.
20 x 2 pump burpees, 2 squats/ 1 forward lunge each leg/ 1 forward lunge each leg on the top.
20 x 1 pump burpees, 1squats/ 1 forward lunge each leg/ 1 reverse lunge each leg on the top.
Great video!going for it my first time (w/o a vest) I love how you mentioned to think about Murph while throughout, it really just hits me in the soul WHO we are paying tribute to by doing this.
Idk why you dont have those huge likes, but tbh love your content <3
Thank you for the motivation! I completed the MURPH challenge last weekend with my family and made a video for YouTube. It was truly a hard workout. I can’t imagine doing it with a weighted vest, your a beast.
Don´t do it every single day. You should do one day and take one day off, do one day take one day off, if you don´t give 48h rest to your muscles they won´t develop.
there are three grips for pull-ups ( semantics maybe ), Neutral, supinated or pronated. Must your palms face forward the entire time?
Man! I wish I could afford that weight vest! Walmart sells a good weight vest for 40 bucks. It goes up to 20lbs in 1 pound sandbags. Great work Dan! I never thought of it that way in crossfit. I used to add of my work loads when I was a meathead lifted to gage how much rest I needed. Do you think you could do that in crossfit? Or would that be hard because of the variety of stimuli?
Where’s your vest. This hero wod is about respect for the hero not your time and messing around. You dishonoured his memory.
Hey Dan great video love it! How about this time you include how you prepare yourself with the dieting through out the day
Great 1st time if it is legit. I would be happy with 8 min mile and under an hour total:)
1st you have to use a 20 pound vest
2nd rx is doing the format how it says 100 200 300 if you break it down it’s modified
3rd a chin up is not a pull up so every chin up is a no rep (didn’t finish)
So you’re telling me he’s more in shape then the ppl in the CrossFit games
I assume that’s the 5.11 TacTec vest? Do you prefer the cast plates or laser cut?
Awesome man!! I did a 30 days murph challenge. You might wanna check it out on my channel
Best workout ever to see how mentally and physically strong we are
That’s was great tips dude, Thank you very much… my time was 37.45 without the vest
How I train for Murph, I dread it for the week coming up to actually doing it.
structure all your videos this way with a full unedited round at the end. it gives a little bit of everything, intro explanation then montage then closing thoughts and adjustments made and finally for those who want to stay they can see what an entire round looks like. love this video for its structure keep delivering that awesome content bud thanks
I love Murph. It’s my favorite work out. I’ve done it three times, always RX, and I always suffer more than I thought was possible. My PR is 46:01. I always do it with a picture of my brother, Master Sergeant Michael L McNulty, United States Army, Delta force. He died in combat, July 17, 2005 in Iraq. I stare at his picture, I suffer like a dog for almost an hour, and I cry like a baby. It’s the most cathartic thing I do all year.
Guys…although you’re doing the work, you can’t do it THAT WAY. There’s a purpose for grinding through each discipline as prescribed
I mean at least they are honest about how poor the form was! They’re cute and out trying to do something positive for themselves!
Dan, for those not doing Murph with a vest I hear debates over partitioning it either in 20 sets of 5/10/15 or 10 sets of 10/20/30. Last year I did it in 52 min no vest in 10 sets of 10/20/30. Would my time have been lower if I had done 5/10/15? Thoughts?
Intimidating Workout, no doubt but you’ve got to test yourself….
I SMELL CAP WITH THOSE MILE TIMES. THAT LOOKED LIKE 8 MINUTE PACE.
I searched about murphy training but I found Antonie Griezman
Thnk u sir foh ur tips…Ive completed my murph workout in 34 mins..
Technically your supposed to do the pull ups, push’s and squats as stated.. As a chipper. The scaled version is 20sets of “Cindy” but fair play.. Its a horrible amount of everything. I’ve done it once. Took about an hour. Gonna try it again soon.
If I try to do it in a day, It will take me more than a day.
I’m really weak, I can only do like 2 pull ups at a time is there any substitutions?
I am fascinated by cardio, in mid 30s, ex Army, quite fit but shit distance runner miles clocked either side were 8:30 the most I could shave is 3-5 mins and the whole thing took me 57.14 how the fuck did the CrossFit champ get 26.00
Crossfit did not create that challenge.. Murph did. It was originally called body armour, and the 1st “guy” with the fastest time is called jennifer? Thats a flipping girls name!
Bro i think your distance is off. You didn’t run a 5:30mile while filming yourself and talking
which plates did you use and like (straight or curved newer ones)
Mate well done. Thumbs up because you did actual Pullups and not those “swings” that Crossfitters think are pullups
How long do you spend resting between each set of pulls, push and squats?
im 15 and it was 81 and i finished my first murph today i did it in 35.48 the miles were 7.45 and 9.03 is that good?
got down to 33:30 in 30 days! Check it out on my channel!:D
SO good job on trying it however its actually done with a weightef vest or a plate carrier
Dan, You continue to provide Content that Tests Positive for Awesome!! Stay Safe and Stay Strong m8
Wow great video! What do you think of using different grips for the Pull-Ups meaning regular grip, neutral grip or underhanded chin ups?
Hey Dan hope your well mate! I’m an Army veteran from the UK, I just did a half marathon weighted speed march with a 21kg ruck for a PTSD charity. I completed it in 2hr23minutes, I thought this would be awesome challenge for a beast like you! I’ve admired you’re work ethic for years now, your warrior mate. Stay safe bud!
Hey Dan! Have you ever thought about doing something to give away a signed rogue hat like once a month? Might fun if it was some sort of challenge or drawing
Currently doing strict weighted Murph for 30 consecutive days to raise money for the NHS trust that’s under massive pressure from covid 19. Best time yet was day 12 at 38:06
Great advice. I’ve been doing the Murph a few months. I’m guilty of too long a rest, feeling sorry for myself. Next time I’ll go balls out.
Love the workout, not the “greatest country in the world” part
Laurie:” try to beat me, no i’m joking that will never happen” XD
My Murph workout adapted at home:
https://youtu.be/iGga5-UENJE
I can do like 6 pull ups at once and the number drops each set after that… 100 pull ups seems like a bad idea for me. Any tips to get my pull ups up before attempting this workout?
Tips for doing it fast…
“do everything fast”
…Fair enough
the best male time belonged to someone named Jennifer and it said it was modified
Is the is the 5.11 vest you are wearing one you would recommend? I know it’s a little expensive so I’ve also looked at a Bear Komplex one.
Got my T-Shirt this year, my first ever murph. Did it on June 25th, the 15th anniversary of Op Red Wings.
48:49 with perfect form and my runs were uphill.
Danke fürs versuchen Bro.. aber du hast das niemals in 39min geschafft. Kein Problem wenn’s 3 std 9 min gewesen sind…aber spätestens bei den 100 Pull-Ups biste raus in der Zeit…. Grüße:-*
Looking forward to the MURPH tomorrow! Turning 16 June 1, and I’m feeling pretty good
Great video! I would probably end up doing this workout at home and I have a 20lb weighted vest and a nice doorway pull-up bar. My question is can you vary the pull-ups from regular pull ups, neutral grip pull ups and underhand chin-ups? Thanks!
If anyone wants to do this, I have a breathing technique that has been tested and proved that it helps get more oxygen into ur lungs and blood stream. Breathe in long and deep with ur mouth and nose at the same time then breathe out ur mouth short and fast. I started this and I was breathing normally and I got around 45 mins and when I tried this technique I went down by 10 mins.
Been doing Murph workout for a month now I do it 2 times a week. My fastest so far is an hour 5 minutes but with strict pull-ups, push ups going all the way to the ground and up with no momentum, and body squats focusing on form. All I can say is I hate doing it but after a month I do feel changes in my overall strength and stamina.
Good video, thanks! I tend to blow out on pushups after 60 or so, so this year I think I’ll try
20x
5 pushups
5 pullups
5 pushups
15 squats
There is more transition time, but I think it might help the 200 pushups!
who’s totally not ready for murph this year because of covid-19? ♀️
I completed it in 23 minutes and 52 seconds with strict pullups. Dont believe me, watch my youtube channel
Absolute animal. Top 3 favourite athletes in sport, Rich, Dan and Josh.
We will be doing a modified version of this on Monday and Tuesday @MarshallArtsFitness in Brooklyn, NY.. in Murph’s honor! ♥️
Can you mix the calisthenics? I mean, doing a set of pull ups, then a set of push ups and then back to a set of pull ups and so on
Good job bro, I did the same during quarantine and have just posted the video! Check out my 30-day body transformation on my channel.
I remember the last MURPH at the CrossFit games where Kara Webb fainted and poor Annie had to stop, I felt so bad
This is awesome…I wish I had seen this video last year before I tried the Murph. I like 10/20/30 method that you suggested…I know I’ll start to fatigue on the pullups. But I like the idea of switching up the pullups for chin ups. I’ll get to hit the biceps as well. Good luck to everyone who attempts this workout and a happy memorial day
I tried this as a 16 year old junior in highschool and went sub 29 with strict pullups (no vest) I graduated and now I’m gonna try it at the end of the month with some friends and my plan is to go 5:20 first mile, complete the workout part In 12 flat and run the last mile in around 6 flat or faster depending on what my legs have left
Thanks for the tips..
I’m going to try this on sunday.. keep in mind I will be trying 1/4 of this workout first.. you need to know I cannot do pull ups yet so I will be using a beginners verion of that and the push ups I will start with the triceps push up and then when I can’t do them anymore I will proceed on my knees (my first real push up was only 1 and a half month ago) so we will see how far I make it..
To everyone doubting the mile run I get where you’re coming from. It does seem as if he didn’t do it. In my opinion he wanted to get some footage of him running so that’s what he did and then actually did the run. I may be wrong, or you may be wrong, just seeing things from a different perspective:)
all wrong fellas you need 20 lb weighted vest Murph did it in body armor
Thats no real Murp♂️. Murph is 1100-200-300-1. and not 20 times blabla bla……….
Maybe the reason he was able to run a 5:30 mile was because he mapped the distance wrong
Where is your 10 kilo vest? Dude and those push ups are you for realthat are no propper push en pull ups. You have to stretch your arms, and your body have to touch the ground with the pull-ups.
Dan, you’re an absolute BEAST… haha Jeez. In terms of weight vests do you have any recommendations? There are lots out on the internet with terrible reviews.
i did 59m 38s without the vest (im not bad at crossfit), i have to say that the squats were for the most part no reps ( it has to go futher down) and all the push ups were also no reps ( ur chest has to touch the ground ), and ur run times are insanly good, way to good, so i can’t believe that you did this in under 40m.
Man, those push ups were terrible
Props on completing the workout tho, it’s a mental fight to do such a thing
I only completed half without weighted vest and it’s killing me already!
2:44 SCHWAY, so this is where Nora West-Allen got schway from
Fellows, I have done this work out…it killed me but was pride once done…in honor of Ltd. Murphy and my french fallen cocitezens in Mali, Africa: Cédric de Pierrepont et Alain Bertoncello…French Marine commandos…Honor ans respect
I love this workout and have good results partitioning as described here. As for LT. Mike Murphy, I feel a tremendous surge of energetic pride during this workout when it comes to imagining what this man and many others have experienced taking that journey as a United States Navy SEAL. The real tragedy of LT. Murphy’s service in the war is that he fought the good fight, but was fighting a war based on a false flag attack on his nation. Yes, let me say it again, this nation went to war and sacrificed the best among us to sustain the military industrial complex that made many politicians, their friends and the Zionists the true criminal culprits of the 9/11 murder very wealthy and frighteningly powerful. I do the MURPH in honor of the fallen not in honor of a false flag operations that has leveraged unimaginable power and effected so many lives around the globe. Please research the work done by Richard Gage and Christopher Bollyn before you judge my comment. I was once as asleep as you..
Did you just replace the mile with a kilometre? Time wise it sounds like you’ve run 1100-1200 m.
The push ups always get me on this one too! I don’t mind though because I love the idea behind this workout
you sound like the guy who would cry to a video of the us flag being burned
The best way to do is not to break it apart. Thats how he originally do it
Never done this before, but I’m thinking
5pull ups
10push ups
20squat
For 15 rounds, then 5 round of 5 pull ups and 10 push ups
I’m doing this tomorrow for a Marine Poolee function… wish me luck✌
I have done 32:05 without vest doing strict pull ups and full range of motion push ups
Doing
2/4/6
And it was much faster than 5/10/15
My miles were 5:20 and 5:40
I am trying to push for sub 30
Do you have any extra tips?
Will you gain muscle mass if you do the murph? Or will you loose weight?
Omg I done it in 29:51 seconds. That’s why I never did it. (how the hell that guy completed it in 19 min?!?! It’s inpossible!)
Man you lost your mustache during this intensive work out, after you finish everything they were not visible anymore
There is a difference between RX’d and Scaled/Modified. For RX you need to wear a weighted vest.
Can we just take a moment an acknowledge he did this an recorded bonus points for that
I love a Murph workout, so simple but so effective!!
If i had a pull up bar i would be doing murph alot during this no gym period.
I have been trying to come up with new workouts at home and how i can try and maintain some strength during the lockdown period.
I would very much appreciate it if people could look at my videos https://www.youtube.com/playlist?list=PL09L1HuOkLQ0CPacRqJY7ojfqhAtQ4O6g and please give me some home workouts which can be performed with only resistant bands and body weight!
Been doing it every day now sense the covid strike…I’m just going to stick with it and see what happens.
For someone who does push ups like that, no way he ran a 5:30 mile.
How do you prepare in terms of eating because I always throw up. I eat something light like a banana and drink water but after the first time felt I needed energy from the banana. I still end up throwing up mad water afterwards
I do 8 rounds but am going to try and do the 5 round setup. I’m hitting sub 35’s. How’s that stack up with most CrossFit people?
So I weigh 200lbs, add a 20lb vest and I’m at 220. Pretty sure adding another 10lbs to my vest doesn’t equate to a 33% increase in weight
Can you make a video about legs muscles transformation for 30 days or more,..
Dan Bailey, did you ever have disc problems? If so, how did you recover and how long did it take?
Hey dude any chance you have a video of your fast Murph times? I believe you but a lot of people hating on me on Facebook saying that anything under 34min is “impossible”. They want video proof
For the first time I did Murph workout 30.5.20.. First run by rowing, jaws with tires, push ups with a box and last run with a bike and my time was 48minutes 30seconds.
Good easy cheap/free sled concept. Used tire from you local auto shop (attach rope or straps), used pallet, and any weights available! Majority of which can be free
Cheers Dan, good video. I’ve been feeding my suspension trainer through 3 of my kettle bells and dragging/pulling those on the grass at my local cricket ground.
Dan, what did you all put together to create your rack? Yoke, half rack conversion kit, and a dirty south bar?
If you really want a challenge, dont break up the pullups pushups and Squats into section of a certrain reps, Just do 100 pullups followed by 200 pushups then do the 300 Squats, dont cheat on yourself and your workout!
Tried half Murphy, it took 22 minutes. How did a person finished full Murphy in 19 minutes?he must be definitely a monster. In between I am aged 37.
Sick content and amazing editing man.
Can you show as what you do for recovery?
Is there any particular strategy you have used to grow your arms? I watched your grow your arms video but I didn’t see any direct tricep movements. I feel like your arms have gotten even more massive over the years, and as someone with arms that don’t grow, any tips would be appreciated.
Whatever that surface is just make sure it’s all sun or all shade or your sled could have more drag. Lol
This ones for Castro! Hahah
I have done 29:52 without vest and doing strict pull ups.
Doing 2 pull ups 4 push ups 6 squats x50
Should i keep trying to lower this time or try it with a vest.( i am 17)
My miles were 5.20 5.40
congrats dan baily for not saying HI GUYS like all the meatheads who have no friends and think that people on utube like these idiots
Netflix Game Changers. Laurie and his Vegan Power. SavePoppy.com/films
I did the murph challenge for the first time and got a 59 mins flat time. For my first time and not being able to do a pullup 2 years ago was very happy with the time.
I like how cross fitters have claimed no steroids are used… This guy is ON STEROIDS. he looks good tho.
Rx Murph is a goal of mine. Been working, just about to add the vest. Thanks for the tips
I’ll do the Murph (first time with vest) tomorrow and this is giving me some motivation. Thanks man!
Next time record the run with gps/show the route so we can verify. Also make sure to show every rep
Mike Murphy did the worked straight thru not going back and forth.
Yeah so guys, he did do a killer workout, but you couldve clarified the rest. In an official event, your form was way off, resulting in tons of no reps. And you didnt run a full mile either… neither did you even bother about the 20lbs vest
I’m betting there’s a farmer someplace who could yoke you to his plow and let you pull the plow across a field…that might be a good workout (that’s what you pulling the strongman bag looked like). This will be my second Murph this year, but I’m still doing it unweighted, and I don’t have 100 pull ups in me. Since I won’t be in the gym, I’m working on doing them banded and breaking it all up into sets.