With Memorial Day only 6 weeks away, there is one workout that the CrossFit world begins to talk about – “Murph.” I have done this workout many times, and every time I look to better my last attempt at it. I have put together a steady 6-week program that you can do at home or at the gym before/after classes to help you succeed at finishing the workout.
The Workout:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-Mile Run
*Prescribed with a 20lb weighted vest
The workout itself looks daunting and extremely challenging just by the sheer amount of repetitions you’ll need to perform. Not to mention, you’ll also need to run a mile at the beginning and end of the workout. If we look at just the numbers and think of a moderate pace we can break the workout down like this:
10:00 Mile
30:00 for 100 Pull-ups, 200 Push-up, 300 Squats
10:00 Mile
= 50:00 “Murph” Finishing Time
A 10:00 Mile is a comfortable pace for the majority clocking in at 2 minutes and 30 seconds per 400m. Keep this pace and you’re sure to not be out of breath when you get to the Pull-ups, Push-ups and Squats. The repetitions can be partitioned any way you see fit. I recommend breaking the repetitions in to 20 rounds of 5 pull-ups, 10 push-ups and 15 squats. This allows you to not burn out on any one particular movement, hopefully not tear your hands and keep yourself moving the entire time.
Breaking it down into 20 rounds in 30:00 allows you to complete 1 round (5 pull-ups, 10 push-up and 15 air squats) in 1:30. that is 1 repetition performed every :03 seconds. Most people will be able to perform the push-ups and squats much easier than the pull-ups, so if that is you, make sure to keep your pace strong during those movements to allow for some more time at the pull-ups.
Seems pretty achievable right? Correct. It is definitely doable with a good, comfortable pace. Spike your heart rate too quickly and you may fall off. Keep breathing/moving comfortably and you’ll do just fine.
Below is a simple, 6-week program for you to complete leading up to “Murph.” Your goal is to complete the given repetitions in unbroken sets to build stamina and muscular endurance. On your other workout days, get an extra run in, or if you’re looking to complete “Murph” with a weighted vest, try a weighted run or ruck.
Each sequence is completed with a :90 clock on a cycle. When you’ve completed the given amount of repetitions for that sequence, rest the remainder of :90. Complete 1 round like we talked about above (pull-ups, push-ups, then squats) with the given repetitions in :90. You can absolutely cut this window of time down if you’d like, but I have based this off a comfortable working pattern.
Example:
Week 1: Monday – broken down like this:
- 3 pull-ups + 6 push-ups + 8 squats in :90
- 3 pull-ups + 6 push-ups + 8 squats in :90
- 3 pull-ups + 6 push-ups + 8 squats in :90
- 3 pull-ups + 6 push-ups + 8 squats in :90
*repeat the above for a second round.
WEEK 1
Monday
- Pull-ups: 2 x (3-3-3-3)
- Push-ups: 2 x (6-6-6-6)
- Squats: 2 x (8-8-8-8)
Wednesday – Same as Monday, but increase an additional sequence of the ladder
- Pull-ups: 2 x (3-3-3-3)
- Push-ups: 2 x (6-6-6-6)
- Squats: 2 x (8-8-8-8)
Friday – Same as Monday, but dropped the rounds to only one, not two.
- Pull-ups: 1 x (4-3-3-3)
- Push-ups: 1 x (8-6-6-6)
- Squats: 1 x (12-8-8-8)
WEEK 2
Monday
- Pull-ups: 2 x (3-3-3-3)
- Push-ups: 2 x (6-6-6-6)
- Squats: 2 x (8-8-8-8)
Wednesday – Same as Monday, but increase an additional sequence of the ladder
- Pull-ups: 2 x (3-3-3-3-3)
- Push-ups: 2 x (6-6-6-6-6)
- Squats: 2 x (8-8-8-8-8)
Friday – Same as Monday, but dropped the rounds to only one, not two.
- Pull-ups: 1 x (4-3-3-3-3)
- Push-ups: 1 x (8-6-6-6-6)
- Squats: 1 x (12-8-8-8-8)
WEEK 3
Monday – Same as last week, but increasing an additional sequence of the ladder
- Pull-ups: 2 x (4-4-3-3-3)
- Push-ups: 2 x (8-8-6-6-6)
- Squats: 2 x (12-12-8-8-8)
Wednesday – Same as last week, but increasing an additional sequence of the ladder
- Pull-ups: 2 x (4-4-4-3-3)
- Push-ups: 2 x (8-8-8-6-6)
- Squats: 2 x (12-12-12-8-8)
Friday – Same as last week, but increasing an additional sequence of the ladder
- Pull-ups: 1 x (4-4-4-4-3)
- Push-ups: 1 x (8-8-8-8-6)
- Squats: 1 x (12-12-12-12-8)
WEEK 4
Monday – Same as last week, but increasing an additional sequence of the ladder
- Pull-ups: 2 x (5-4-4-4-4)
- Push-ups: 2 x (10-8-8-8-8)
- Squats: 2 x (15-12-12-12-12)
Wednesday – Same as last week, but increasing an additional sequence of the ladder
- Pull-ups: 2 x (5-5-4-4-4)
- Push-ups: 2 x (10-10-8-8-8)
- Squats: 2 x (15-15-12-12-12)
Friday – Same as last week, but increasing an additional sequence of the ladder
- Pull-ups: 1 x (5-5-5-4-4)
- Push-ups: 1 x (10-10-10-8-8)
- Squats: 1 x (15-15-15-12-12)
WEEK 5
Monday – Same as last week, but increasing an additional sequence of the ladder
- Pull-ups: 2 x (5-5-5-5-4-4)
- Push-ups: 2 x (10-10-10-10-8-8)
- Squats: 2 x (15-15-15-15-12-12)
Wednesday – Same as last week, but increasing an additional sequence of the ladder
- Pull-ups: 2 x (5-5-5-5-5-4)
- Push-ups: 2 x (10-10-10-10-10-8)
- Squats: 2 x (15-15-15-15-15-12)
Friday – Same as last week, but increasing an additional sequence of the ladder
- Pull-ups: (10 sets of 5)
- Push-ups: (10 sets of 10)
- Squats: (10 sets of 15)
WEEK 6
Monday – Same as last week, but increasing an additional sequence of the ladder
- Pull-ups: 3 x (4-4-4-4)
- Push-ups: 3 x (8-8-8-8)
- Squats: 3 x (12-12-12-12)
Wednesday – Same as last week, but increasing an additional sequence of the ladder
- Pull-ups: 2 x (5-5-5-5-5)
- Push-ups: 2 x (10-10-10-10-10)
- Squats: 2 x (15-15-15-15-15)
Friday – Same as last week, but increasing an additional sequence of the ladder
- Pull-ups: (6 sets of 3)
- Push-ups: (6 sets of 6)
- Squats: (6 sets of 10)
Monday, May 27 – Memorial Day WOD
If you follow this program over the next 6-weeks, you will give yourself a better opportunity to complete the workout not only faster and easier, but also with more confidence. Good luck!
– Coach Drew
Join Mission CrossFit San Antonio on Monday, May 27th for our Memorial Day WOD at one of our two classes that day.
We will be hosting 90min classes starting at 8:00am and 9:30am.
All members and friends are welcome to attend the workout.
Scaling of the workout will be provided if needed.
Drop-ins are welcome!
CLICK HERE to register for our 8:00am Class
CLICK HERE to register for our 9:30am Class
