MURPH REP SCHEMES
I solemnly introduce you to Murph rep schemes. When it comes to CrossFit workouts, "Murph" is one of the most challenging and revered hero workouts. Named after Navy Lieutenant Michael Murphy, who sacrificed his life in Afghanistan, Murph consists of a grueling series of exercises: a 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another 1-mile run. The unique aspect of Murph is that athletes have the freedom to partition the pull-ups, push-ups, and squats as needed, allowing for various rep schemes to be employed.
In this article, I will be talking about the different strategies and rep schemes that athletes can use to tackle Murph. Whether you're a beginner or a seasoned CrossFit enthusiast, having a well-thought-out plan can help you navigate this intense workout and achieve your best possible time. So, let me explore the various rep schemes and strategies that can lead to success in Murph.
The Classic Strategy: Breaking Down Murph into 20 Rounds
One of the most common ways to approach Murph is by breaking it down into an even 20 rounds. This strategy spreads out the shoulder-heavy movements like pull-ups and push-ups, making it easier to manage the overall workload. Each round consists of a 1-mile run followed by 5 pull-ups, 10 push-ups, and 15 squats. This rep scheme is similar to the popular CrossFit workout "Cindy," which incorporates similar movements.
The advantage of the classic 20-round strategy is that it allows for a consistent pace throughout the workout. By distributing the workload evenly, athletes can maintain a steady rhythm and avoid burning out too quickly. Additionally, keeping track of the rounds becomes easier with this rep scheme, as the numbers are more manageable.
Mini Sets: Breaking Murph into 33 Rounds
For those looking for a more manageable approach, I will let you understand that breaking Murph into mini sets can be a beneficial strategy. This involves dividing the workout into 33 rounds of 3 pull-ups, 6 push-ups, and 9 squats, with an additional bonus round of 1 pull-up, 2 push-ups, and 3 squats. This rep scheme allows athletes to complete smaller sets at a time, reducing the risk of fatigue and muscle failure.
The mini sets strategy is particularly suited for beginners or individuals who may struggle with the higher rep counts. By breaking the workout into smaller increments, athletes can maintain a consistent pace and keep their energy levels steady throughout. This approach is also useful for building endurance and gradually increasing the intensity over time.
Leg Saver: Giving Your Legs a Break
Running a total of 2 miles in Murph can take a toll on your legs, especially when combined with the demanding exercises. To give your legs a break and optimize performance during the second mile run, the Leg Saver strategy can be employed. This strategy involves starting with 15 rounds of 5 pull-ups, 10 push-ups, and 20 squats, followed by 5 rounds of just 5 pull-ups and 10 push-ups.
By reducing the number of squats in the initial rounds, this strategy allows for some recovery and rest for the legs before the final run. This can be particularly beneficial for individuals who struggle with leg endurance or find the squats to be the most challenging part of the workout. By conserving energy in the earlier rounds, athletes can push harder during the final run and finish strong.
Pushup Saver: Managing Push-up Fatigue
For those who find push-ups to be the most challenging part of Murph, the Pushup Saver strategy can provide some relief. This strategy involves breaking up the push-ups into two smaller sets within each round. Instead of completing 10 push-ups in a row, athletes can opt for 5 push-ups, take a short rest, and then complete the remaining 5 push-ups.
By splitting the push-ups, athletes give their arms and chest a brief moment to recover and alleviate some of the fatigue. This approach can be particularly helpful for individuals who struggle with push-up endurance or experience muscle failure during longer sets. Breaking up the push-ups allows for a more manageable workload and can lead to better overall performance.
One Shot: The Traditional Approach
For the purists who prefer to tackle Murph in its original form, the One-Shot strategy is the way to go. This involves completing all 100 pull-ups, followed by 200 push-ups, and finally, 300 squats without any breaks. This traditional approach is the most straightforward and adheres to the original intention of the workout.
While the One-Shot strategy requires significant strength and endurance, it can be a test of mental fortitude and determination. Athletes who choose this approach are often experienced and well-conditioned, capable of pushing through the high rep counts without losing form or stamina. The One-Shot strategy is reminiscent of how Murph was performed in the CrossFit Games in 2015.
Customizing Your Rep Scheme
Apart from the specific strategies mentioned above, athletes have the freedom to customize their rep schemes to suit their strengths and weaknesses. It's essential to identify your weakest movement among pull-ups, push-ups, and squats. Once you've determined your weakest exercise, decide on a rep scheme that allows you to complete a comfortable number of reps without reaching muscle failure.
For example, if push-ups are your weak point and you can consistently perform 6 reps in a row, you could consider a rep scheme of 3 pull-ups, 6 push-ups, and 9 squats for each round. By tailoring your rep scheme to your abilities, you can maintain a steady pace and avoid burnout during the workout. Remember, the goal is to keep moving and minimize rest and fatigue.
Common Rep Schemes in Murph
While the strategies mentioned earlier provide a framework for approaching Murph, there are several common rep schemes that athletes often choose. These rep schemes have been tested and proven effective by many CrossFit enthusiasts. Let me explore some of these popular rep schemes:
3/6/9 for 33 Rounds + 1 Round of 1/2/3: This rep scheme involves completing 33 rounds of 3 pull-ups, 6 push-ups, and 9 squats, followed by an additional round of 1 pull-up, 2 push-ups, and 3 squats. This approach allows for manageable sets and a consistent pace throughout the workout.
5/10/15 for 20 Rounds: Suited for individuals who excel at pull-ups and can maintain unbroken push-ups, this rep scheme involves completing 20 rounds of 5 pull-ups, 10 push-ups, and 15 squats. Athletes who can confidently maintain a steady rhythm through the first 10-13 rounds may find this rep scheme beneficial.
10/20/30 for 10 Rounds: Designed for those who excel at push-ups, this rep scheme involves completing 10 rounds of 10 pull-ups, 20 push-ups, and 30 squats. Athletes with strong upper body strength and endurance can choose this rep scheme to capitalize on their push-up abilities.
20/40/60 for 5 Rounds: This rep scheme was used in the 2016 CrossFit Games and requires athletes to complete 5 rounds of 20 pull-ups, 40 push-ups, and 60 squats. While this rep scheme is demanding, it provides a challenge for elite athletes and can be a test of their overall fitness and endurance.
100/200/300: While there is no requirement to follow this rep scheme, it was used in the 2015 CrossFit Games. This approach involves completing all 100 pull-ups, followed by 200 push-ups, and finally, 300 squats. However, it's important to note that the workout specifies the freedom to break up the reps as desired.
Breaking Up Push-ups within Each Round
Sometimes, despite having a well-structured rep scheme, fatigue and muscle failure can set in during a workout as intense as Murph. In such cases, athletes have another tool in their toolbox to overcome the challenge – splitting the movement that is breaking down into two sets within each round.
For example, if you're following a 5/10/15 rep scheme and your push-ups start to falter, you can modify your approach within each round. Instead of completing 10 push-ups in one go, you can perform 5 pull-ups, 5 push-ups, 15 squats, and then another 5 push-ups. This way, you eliminate wasteful time spent resting and allow your arms to reset before continuing.
Murph, the iconic CrossFit hero workout, presents athletes with a unique challenge due to its freedom to partition the pull-ups, push-ups, and squats as needed. By employing different strategies and rep schemes, athletes can tailor their approach to their strengths and weaknesses, optimize performance, and achieve their best possible time.
Whether you choose the classic 20-round strategy, the mini sets approach, or strategies like Leg Saver and Pushup Saver, the key is to maintain a steady pace, minimize rest, and keep moving. Customize your rep scheme based on your abilities, and don't hesitate to split movements within each round if necessary.
Let me remind you that Murph is not just a physical test but also a tribute to the brave individuals who have made the ultimate sacrifice while serving their country. Approach the workout with respect, determination, and a focus on honoring their memory. With the right strategy and mindset, you can conquer Murph and push your limits in the process.