Murph - Beginner Guide
Master the The Murph Workout with beginner specific strategies, pacing tips, and scaling options.
Beginner Strategy Overview
Break up bodyweight movements into manageable sets and maintain steady pacing on runs.
Choose Your Skill Level
Beginner Pacing Strategy
Run first mile at comfortable pace - save legs for bodyweight work
Break pull-ups into sets of 5-10 depending on ability
Use 5-5-10 ladder for pull-ups, push-ups, squats
Final run should be steady - avoid going too hard too early
Beginner Movement Tips
Use strict pull-ups early, kipping later to preserve grip
Break push-ups before failure - sets of 10-20 max
Air squats can be done in larger sets - focus on full range of motion
Consider partitioning: 20 rounds of 5 pull-ups, 10 push-ups, 15 squats
Beginner 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.
No vest for beginners
Reduce reps: 800m run, 50 pull-ups, 100 push-ups, 150 squats
Band-assisted pull-ups or ring rows
Knee push-ups if needed
Reduce running distance to 400m each
Beginner Success Tips
Practice the workout without a vest first
Focus on consistent pacing rather than speed
Bring water and fuel if needed
Warm up thoroughly - this is a long workout
Break up movements before you hit failure
Ready to Take on Murph as a Beginner Athlete?
Use these beginner strategies to honor Navy Lieutenant Michael Murphy with your best effort.