Advanced strategy

Murph: train the right version of the test.

A practical starting point for athletes building toward the full The Murph Workout. Use the plan, then adjust with a qualified coach when needed.

Choose your current level

Strategy overview

Your work starts with the right dose.

Target time: 35-45 minutes. Aggressive pacing with large sets or traditional partition. Elite athletes may attempt the workout unpartitioned.

Recommended gear

Pacing

Control the start, stay aware of your movement quality, and give yourself a chance to finish with intent.

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

Movement

Use these cues to retain the purpose of the workout while respecting the ability you bring to it today.

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

Scaling

Scaling is not an afterthought. It is how you stay in the workout, practice useful positions, and build toward what comes next.

Choose an option that keeps good form and preserves as much of the workout’s character as your current ability and available equipment allow.

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

Coach notes

Tip 01

Competition warm-up: 10 minutes including 200m at target pace and 30-second max effort pull-ups

Tip 02

Essential gear: 7mm knee sleeves for maximum support, gymnastics grips mandatory

Tip 03

Supplementation: Caffeine 3-5mg/kg body weight 45 minutes prior

Tip 04

Final mile options: Steady 5K pace (6:30-7:30) or negative split (10K pace first 800m, 5K pace final 1200m)

Tip 05

Monitor for overheating with weighted vest - hydrate strategically

Next step

Review the full standard, use the strategy that matches your current capacity, and keep the work honest.