The Murph workout, a routine known within the fitness community, presents a respectable challenge designed to test the limits of endurance and strength. Originally named in honor of Lt. Michael P. Murphy, a United States Navy SEAL tragically killed in Afghanistan, this workout is not just a physical test but also a tribute to a fallen hero. Great for beginners looking to up their fitness game, the Murph workout consists of a 1-mile run, followed by 100 pull-ups, 200 push-ups, 300 squats, and topped with another 1-mile run.
All of this is typically performed with a weight vest, adding an extra layer of intensity. Starting on a Murph training plan is an excellent way for beginners to build not just muscle strength but also mental resilience, pushing you beyond what you thought was possible while reaping the immense rewards of improved overall fitness and endurance.
Posted on: April 21, 2024
What is the Murph Workout?
The Murph workout is structured around five key exercises, each selected for its ability to target multiple muscle groups and enhance different aspects of physical fitness. Here’s a breakdown of each component:
- 1-mile run: The workout begins and ends with a 1-mile run. This is designed to push your cardiovascular endurance and serves as a warm-up and cool-down, respectively. The initial run prepares your muscles and cardiovascular system for the high-intensity interval training to follow, while the concluding run helps in flushing out lactic acid build-up, reducing muscle soreness.
- 100 pull-ups: Pull-ups are a difficult Murph exercise, targeting the upper body, particularly the back, shoulders, and arms. They are integral in developing upper body strength and muscle definition. In the Murph workout, they are usually performed in sets to break down the high volume into manageable portions.
- 200 push-ups: Push-ups target the chest, shoulders, and triceps, contributing to core stability and upper body strength. Like pull-ups, push-ups are executed in sets throughout the workout to make the large volume achievable.
- 300 squats: The addition of 300 squats makes sure a complete lower body workout, targeting the quadriceps, hamstrings, glutes, and calves. Squats also support core engagement and stability throughout the movement.
- Another 1-mile run: Finishing the workout with another 1-mile run challenges your endurance, testing your physical and mental resilience. It’s the final push that encapsulates the spirit of the Murph challenge.
Preparing for the Murph: Equipment and Setting
When gearing up for the Murph, the preparation is just as important as the physical and mental readiness. Here’s a brief guide to help beginners set the stage for an effective and safe Murph training session.
Minimal Equipment Needed
At its core, the Murph workout requires minimal equipment, making it accessible for those who prefer to train at home or outdoors. The essential item you’ll need is:
- Pull-up Bar: For the pull-ups, a sturdy pull-up bar is non-negotiable. You can invest in a door-mounted model for convenience or find a solid bar at a nearby park if you prefer being outdoors.
Creating a Conducive Workout Environment
- At Home: To prepare your at-home workout space, ensure you have enough room to safely perform push-ups and squats without restrictions. For pull-ups, secure your pull-up bar in a doorway that’s commonly unused during your workout times to avoid disruptions. Additionally, consider laying out a yoga mat or similar for comfort during push-ups and squats.
- Outdoors: If you’re drawn to the outdoors, scout local parks or recreational areas that feature fitness stations. Many parks are equipped with pull-up bars or similar structures suitable for Murph prep workouts. Make sure the location is safe, accessible, and has enough open space for running and bodyweight exercises.
Murph Prep Workouts
Before starting the full Murph, beginners should focus on building up their endurance and strength gradually through Murph prep workouts. These could include shorter runs interspersed with bodyweight exercise sets.
Start by breaking down the exercises into smaller, more manageable sets, and progressively increase your workload as your fitness improves. For example, begin with a quarter Murph (0.25-mile run, 25 pull-ups, 50 push-ups, 75 squats, 0.25-mile run) and gradually work your way up to the full challenge.
Mental Preparation
Murph training isn’t just a physical challenge; it’s also a mental one. Begin each session with a clear goal in mind, whether it’s improving your time, increasing the number of consecutive pull-ups, or simply completing the workout without pausing. Mental resilience will be your greatest ally, pushing you through the discomfort and towards your personal best.
Step-by-Step Murph Training Plan for Beginners
To successfully build up to completing a full Murph, it’s crucial to follow a structured Murph training plan, especially designed for beginners. This plan will guide you through progressively challenging workouts, ensuring you develop the necessary strength, endurance, and mental toughness over time. Here’s an 8-week training program to get you Murph-ready:
Weeks 1-2: Foundation Building
- Monday: 0.5-mile run, 2 sets of 10 knee push-ups, 2 sets of 5 half pull-ups (or assisted pull-ups), 2 sets of 15 air squats, 0.5-mile run
- Wednesday: 0.5-mile run, 2 sets of 8 knee push-ups, 2 sets of 4 half pull-ups, 2 sets of 12 air squats, 0.5-mile run
- Friday: 0.5-mile jog, 20-minute bodyweight exercise circuit (5 pull-ups, 10 push-ups, 15 squats)
- Rest Days: Tuesday, Thursday, Saturday, Sunday
Weeks 3-4: Endurance and Strength Enhancement
- Monday: 0.75-mile run, 3 sets of 10 knee push-ups, 3 sets of 5 full pull-ups (or assisted), 3 sets of 20 air squats, 0.75-mile run
- Wednesday: 0.75-mile run, 3 sets of 12 push-ups, 3 sets of 6 pull-ups, 3 sets of 25 air squats, 0.75-mile run
- Friday: 1-mile jog, 30-minute bodyweight exercise circuit (increase reps as able)
- Rest Days: Include active recovery like stretching or yoga on at least one day; rest completely on others.
Weeks 5-6: Volume Building
- Monday: 1-mile run, 4 sets of 15 push-ups, 4 sets of 8 pull-ups, 4 sets of 30 air squats, 1-mile run
- Wednesday: 1-mile run, 50% of Murph (50 pull-ups, 100 push-ups, 150 squats) in as few sets as possible, 1-mile run
- Friday: 1-mile run, 40-minute bodyweight exercise circuit (try to increase intensity)
- Rest Days: Focus on recovery, including proper nutrition, hydration, and sleep.
Weeks 7-8: Full Murph Preparation
- Monday: 1-mile run, 75% of Murph (75 pull-ups, 150 push-ups, 225 squats) broken into manageable sets, 1-mile run
- Wednesday: 1-mile run, perform a full Murph with modifications as needed (band-assisted pull-ups, knee push-ups)
- Friday: 1-mile run, full Murph attempt without modifications, aiming to reduce overall completion time
- Rest Days: Prioritize rest and recovery, especially before Friday’s full Murph attempt.
Detailed Exercise Breakdown
Pull-Ups
How to Do Pull-Ups:
- Start by gripping the pull-up bar with your hands shoulder-width apart, palms facing away from you.
- Hang with your arms fully extended, shoulders down and back.
- Pull yourself up by driving your elbows down to the floor until your chin is above the bar.
- Lower yourself back down with control to the starting position.
Common Mistakes:
- Kipping or using momentum instead of muscle strength.
- Not fully extending the arms at the bottom or not pulling up high enough for the chin to clear the bar.
Push-Ups
How to Do Push-Ups:
- Place your hands on the ground, slightly wider than shoulder-width apart, with your body in a straight line from your head to your heels.
- Keeping your elbows at a 45-degree angle from your body, lower yourself until your chest nearly touches the ground.
- Push back up to the starting position by extending your elbows and driving through your hands.
Common Mistakes:
- Sagging hips or hiking buttocks up, which compromises core engagement.
- Flaring elbows out wide, which increases strain on the shoulders.
Squats
How to Do Squats:
- Stand with feet just wider than shoulder-width apart, toes slightly pointed out.
- Begin by sending your hips back and down, bending at the knees to lower into a squat. Aim to get thighs parallel to the ground.
- Keep your chest up and look straight ahead to maintain balance.
- Push through your heels to return to the starting position.
Common Mistakes:
- Allowing knees to cave inward, which can lead to knee pain.
- Not squatting low enough or too low, compromising form or causing strain.
Note
For all exercises, it’s crucial to perform a thorough warm-up and incorporate stretching into your cooldown to maintain flexibility and reduce soreness. Be mindful of your body’s signals; if an exercise feels wrong, stop and consult a professional to correct your form before proceeding.
Nutrition and Hydration Tips for Training
Proper nutrition is super important when it comes to supporting the intense physical demands of workouts like the Murph Challenge. Doing high-intensity exercise requires not only dedication to training but also a keen focus on fueling the body with the right nutrients to build muscle, sustain energy, and recover efficiently.
Importance of Nutrition in Fitness
A balanced diet that includes a variety of nutrients is crucial for muscle repair, growth, and overall health. Protein plays a vital role in repairing and building muscle fibers torn during workouts.
Carbohydrates are essential for refueling the body’s energy stores, while healthy fats support sustained energy and hormone production. Vitamins and minerals, often found in fruits and vegetables, are necessary for countless metabolic processes that support physical and mental performance.
Hydration Practices
Hydration cannot be overstated in its importance for optimal performance and recovery. Being even slightly dehydrated can lead to a significant drop in performance.
Drink water consistently throughout the day and increase your intake before, during, and after workouts. For workouts lasting longer than an hour, a sports drink may be beneficial for replacing lost electrolytes.
Pre- and Post-Workout Nutrition
Pre-Workout: Aim to eat a meal or snack that combines carbohydrates and protein about 1 to 3 hours before your workout. This could include a banana with peanut butter or a small smoothie with protein powder and fruit. The goal is to provide your body with easily accessible energy and a start to protein synthesis.
Post-Workout: Within 30 to 45 minutes after exercising, consume a meal rich in protein and carbohydrates to aid in the recovery process. A good example would be grilled chicken breast with quinoa and vegetables or a protein shake with a mix of berries and spinach. This meal helps to replenish energy stores and kick-starts the muscle-building process.
Final Thoughts
The Murph workout, with its straightforward yet demanding set of exercises, stands as a beacon for those seeking to elevate their fitness. This regimen not only challenges the body but also cultivates mental resilience, demonstrating how far dedication and perseverance can take us.
The benefits of engaging in the Murph include enhanced cardiovascular endurance, increased muscular strength, and a profound sense of achievement. It exemplifies the transformation that is possible when we commit to a goal and persist through challenges.
Frequently Asked Questions (FAQs)
The average Murph time for a beginner is typically between 60 to 90 minutes, varying based on individual fitness levels.
For first-timers, it’s advisable to break the exercises into manageable sets, focus on maintaining proper form, and pace yourself to prevent fatigue.
A mini Murph workout is a scaled-down version of the original, often involving half the distances and repetitions, making it more accessible for beginners.
If you can’t do pull-ups, consider using resistance bands for assisted pull-ups or substitute with a different exercise, such as bodyweight rows, to work similar muscle groups.