Murph Strategy Guide
Master the The Murph Workout with detailed pacing strategies, movement tips, and scaling options.
Strategy Overview
Murph requires strategic pacing and movement breakdown. The key is managing the 600 total bodyweight reps while preserving energy for both mile runs. Equipment choice significantly impacts performance - avoid weightlifting shoes for this workout.
Choose Your Skill Level
Strategy Overview
Murph requires strategic pacing and movement breakdown. The key is managing the 600 total bodyweight reps while preserving energy for both mile runs. Equipment choice significantly impacts performance - avoid weightlifting shoes for this workout.
Additional Success Tips
Equipment matters: Use cross-training shoes, NOT weightlifting shoes - the heel and weight impair running performance
The "Cindy Plus" method (20 rounds of 5-10-15) is proven most effective for most athletes
Warm up for 15 minutes minimum - this is a long, demanding workout that requires proper preparation
Hydration strategy: 16-20oz water 2 hours before, 8oz 30 minutes before, sip water every 3-4 rounds
Grip management is crucial: alternate grip, use chalk every 5 rounds, hang from bar between rounds to decompress spine
Post-workout recovery: 16-24oz water with electrolytes, protein + carbs (3:1 ratio) within 30 minutes
Ready to Take on Murph?
Use these strategies to honor Navy Lieutenant Michael Murphy with your best effort.