Murph - Intermediate Guide
Master the The Murph Workout with intermediate specific strategies, pacing tips, and scaling options.
Intermediate Strategy Overview
Target time: 40-50 minutes. Use modified partition strategy with larger sets while maintaining good form. Focus on negative split running strategy.
Choose Your Skill Level
Intermediate Pacing Strategy
First Mile Run: 7:30-8:30 - Start at half-marathon pace, negative split (first 800m 15 seconds slower)
Maintain 80-85% max HR throughout first run
Bodyweight Strategy: 10 rounds of 10-20-30 or traditional 20 rounds of 5-10-15
Final Mile Run: 8:00-9:00 - First 600m steady at 10K pace, final 400m increase to 5K effort
Intermediate Movement Tips
Pull-ups: 10 unbroken with kipping for first 3 rounds, break to 6+4 or 5+5 by rounds 4-6
Push-ups: 20 unbroken for first 3 rounds, break to 12+8 or 10+10 as needed
Air Squats: 30 unbroken throughout most rounds, break to 20+10 only if necessary
Advanced technique: Butterfly kipping for experienced athletes (revert if form breaks)
Intermediate 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.
Light vest (10-15 lbs) or no vest if needed
Intermediate volume: 1200m run, 75 pull-ups, 150 push-ups, 225 squats, 1200m run
Regular kipping pull-ups, avoid butterfly unless proficient
Standard push-ups with 2-second pause at top to reset if needed
Intermediate Success Tips
Advanced warm-up: 12 minutes including 400m pace rehearsal and 30-second dead hang
Use gymnastics grips to reduce grip fatigue by 20-30%
Rest 60-90 seconds for first 3 rounds, 90-120 seconds for rounds 4-6, 2-3 minutes for final rounds
Consider 5mm knee sleeves for joint support without bulk
Reapply chalk every 3 rounds for optimal grip
Ready to Take on Murph as a Intermediate Athlete?
Use these intermediate strategies to honor Navy Lieutenant Michael Murphy with your best effort.