Avoid the five rookie mistakes:
If this is your first Murph, make sure you:
– DON’T sprint the first mile. You’ve got a lot of work to do after you finish that!
– DON’T sprint the first five rounds of pull ups/push ups/squats. Pace yourself from the start.
– DON’T wear the weight vest. If you do it will feel like you are suffocating.
– DO break up the sets. We will have options on the whiteboard at the box.
– DON’T go all out on each rep. With this much volume, not every squat needs to be ass-to-grass. (That said, form is key. Don’t sacrifice quality for speed!)
Hydrate like hell NOW!
Because Murph is often held on Memorial Day, it’s all too possible that this workout will follow several days of boozing, sunburn, and hot dogs. Bad combination.
Start hydrating TODAY! Not only will it get you through all those barbecues, but it’ll pay off when you set foot on the starting line on Memorial Day.
Don’t run on an empty tank
Approach Murph as you would a 10k or a half-marathon: fuel up with carbohydrates and electrolytes well beforehand. And don’t eat anything before the workout that you have never eaten before.
Think bite-sized sets
Us everyday athletes typically break things up into mini-sets.
Example 1: 20 rounds of 5 pullups, 10 pushups, and 15 squats
Example 2: 20 rounds of 5 pullups, 5 pushups, 15 squats, and 5 pushups.
Example 3: 50 rounds of 2 pullups, 4 pushups, 6 squats.
However you break things up try to take your rest between rounds.
Scale it to your ability
To scale pullups do ring rows. Due to the large number of people using the rig and space limitations, jumping pull ups or using a barbell banded to the rig will not be allowed.
To scale pushups use a bench, a box or the wall to elevate your torso.
Scale the entire workout – do half Murph by yourself, find a partner and do half Murph together, find a team of 3 or 4 and do full Murph.
Pro tip: Assess your ability a few days before the workout, rather than on the day of, so you’re not tempted to let the collective hoorah atmosphere push you further than you’re capable. There’s nothing worse than getting to pushup 73 of 200 and realizing you can’t move your arms.
Are you injured like me and still want to participate? Let us know and we can find another movement for you. As an example, I currently have tennis elbow. Doing 100 pull ups and 200 pushups would render my arm useless for several months. So instead I am doing 100 situps, 200 double unders and 300 squats.
Don’t feel pressured. Every athlete has his own limits, and that starting off sane will lead to bigger gains down the road.
Save energy on each rep
For those of you who can do the movements as prescribed it doesn’t mean you have to use every watt of power on every rep. In fact, shaving a little bit of effort off each rep will translate to huge energy savings down the line.
Air squats need to go below parallel, but you don’t need to bounce your butt off the ground. Eliminate the eccentric phase of the pullups and pushups—just drop to your chest if you get tired on the pushups.
That said, be sure you don’t sacrifice form. No “worming” on the pushups. Quality is always better than quantity and speed.
Have fun and cheer on others when you are finished
There’s nothing worse than coming in from that last run with complete silence because everyone stuffing their faces with breakfast tacos! Put down the taco and cheer for your teammate. Murph is all about sacrifice and support of your fellow teammate. Let’s show our support of everyone whether it took them 30 minutes or an hour and 30 minutes!