Murph - Advanced Guide
Master the The Murph Workout with advanced specific strategies, pacing tips, and scaling options.
Advanced Strategy Overview
Target time: 35-45 minutes. Aggressive pacing with large sets or traditional partition. Elite athletes may attempt the workout unpartitioned.
Choose Your Skill Level
Advanced Pacing Strategy
First Mile Run: 6:30-7:30 - 10K race pace or slightly faster, even splits or slight negative split
Maintain 85-90% max HR throughout first run
Option 1: Traditional 20 rounds of 5-10-15 at 2:00-2:30 per round average
Option 2: Aggressive chunking - 5 rounds of 20-40-60 with 4-5 minute rest between rounds
Advanced Movement Tips
Pull-ups: Chest-to-bar standard, butterfly kipping for rounds 1-10, transition to regular kipping when butterfly fails
Push-ups: Competition standards - chest and thighs touch ground, explosive concentric phase
Air Squats: Fast, controlled tempo with full range of motion
Singles only in final 3-5 rounds for pull-ups if needed
Advanced Scaling Options
Remember: Scaling is Smart
The goal is to maintain the intended stimulus of the workout. Scale appropriately to challenge yourself while maintaining good form and the workout's character.
Full Rx with weighted vest
Optional racing flats for final mile if conditions allow
Competition setup: weightlifting belt for core stability during high-rep squats
Advanced Success Tips
Competition warm-up: 10 minutes including 200m at target pace and 30-second max effort pull-ups
Essential gear: 7mm knee sleeves for maximum support, gymnastics grips mandatory
Supplementation: Caffeine 3-5mg/kg body weight 45 minutes prior
Final mile options: Steady 5K pace (6:30-7:30) or negative split (10K pace first 800m, 5K pace final 1200m)
Monitor for overheating with weighted vest - hydrate strategically
Ready to Take on Murph as a Advanced Athlete?
Use these advanced strategies to honor Navy Lieutenant Michael Murphy with your best effort.