Murph - Beginner Guide
Master the The Murph Workout with beginner specific strategies, pacing tips, and scaling options.
Beginner Strategy Overview
Target time: 50-60 minutes. Focus on completing the workout safely with proper form. The "Cindy Plus" method (20 rounds of 5-10-15) is most effective for beginners.
Choose Your Skill Level
Beginner Pacing Strategy
First Mile Run: 9-11 minutes - Start 30-45 seconds slower than comfortable 5K pace
Maintain conversational effort, focus on nasal breathing for first 800m
Heart Rate Target: 70-75% max HR to save leg strength for bodyweight movements
Final Mile Run: 10-12 minutes - First 400m recovery pace, gradually increase to moderate effort
Beginner Movement Tips
Pull-ups: Strict or controlled kipping for first 5 rounds, break to 3+2 after round 8
Push-ups: 10 unbroken early, break to 5+5 when chest/triceps fatigue appears
Air Squats: 15 unbroken throughout (should remain manageable)
Use "Cindy Plus" partition: 20 rounds of 5 pull-ups, 10 push-ups, 15 air 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 weighted vest for beginners
Volume scaling: 800m run, 50 pull-ups, 100 push-ups, 150 squats, 800m run
Band-assisted pull-ups or ring rows (set rings at chest height)
Incline push-ups using 12-18 inch box or knee push-ups
Maintain hip crease below knee cap on air squats
Beginner Success Tips
Warm up for 15 minutes: 5-minute easy jog, dynamic stretching, activation movements
Hydrate with 16-20oz water 2 hours before, 8oz 30 minutes before
Rest 30-45 seconds between rounds for first 5 rounds, increase to 75-90 seconds by final rounds
Post-workout: 16-24oz water with electrolytes within 30 minutes
Chalk hands every 5 rounds and alternate grip every 2-3 rounds
Ready to Take on Murph as a Beginner Athlete?
Use these beginner strategies to honor Navy Lieutenant Michael Murphy with your best effort.