Mastering Murph: A Step-by-Step Guide on How to Split Up the Legendary Workout

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Are you looking for a way to level up your fitness routine? Have you heard of the infamous Murph workout but are intimidated by its intensity? Well, look no further! In this article, we will explore how to split up the Murph workout to make it more accessible and attainable for individuals of all fitness levels. Whether you’re a seasoned athlete or just starting your fitness journey, these tips will help you conquer the Murph with confidence and see amazing results. So, get ready to sweat and push your limits as we dive into how to split up the Murph workout.

Breaking Down the Murph Workout

The Murph workout, also known as the “Murph Challenge,” has gained popularity in recent years as a hallmark of physical endurance and mental fortitude. The workout was originally created by Navy SEAL Lt. Michael Murphy, who would often do this intense routine to prepare for his missions. This workout is considered a CrossFit Hero WOD (workout of the day) and is often completed by individuals and groups on Memorial Day in honor of Lt. Murphy and other fallen soldiers. Whether you are new to fitness or a seasoned athlete, learning how to split up the Murph workout can help you conquer this grueling challenge.

What is the Murph Workout?

Before we dive into splitting up the Murph workout, let’s first understand what it consists of. The traditional Murph workout includes a one-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another one-mile run, all completed with a weighted vest or body armor weighing 20 pounds for males and 15 pounds for females. That’s a total of two miles of running and 300 reps each of pull-ups, push-ups, and air squats. It’s no wonder why this workout is known to push athletes to their limits.

Why Split Up the Murph Workout?

While completing all those reps may seem daunting at first, splitting up the Murph workout can make it more manageable for even beginner athletes. Breaking down the workout into smaller chunks allows you to pace yourself better and reduces your risk of injury from overexertion.

Splitting up the Murph workout also allows you to focus on specific muscle groups at different intervals instead of overworking them all at once. For example, if you complete all 300 reps of push-ups consecutively, your chest muscles will become fatigued quickly, making it difficult to complete the rest of the workout. By splitting up the reps, you can give your muscles a break and avoid burnout.

How to Split Up the Murph Workout

There are many ways to split up the Murph workout, and ultimately, it depends on your fitness level and personal preference. However, here are three common ways to divide and conquer this challenging routine:

Splitting by Exercise

One way to split up the Murph workout is by dividing each exercise into sets of manageable reps. For example, you can do sets of 10 pull-ups, 20 push-ups, and 30 air squats for a total of 10 rounds. This method allows you to focus on one exercise at a time and then move onto the next without overwhelming your muscles.

Splitting by Round

Another way to break down the Murph workout is by completing one round of each exercise before moving onto the next. This method can help with pacing because you know exactly how many reps you have left for each exercise in that round. For instance, you would start with a one-mile run, followed by 20 rounds of five pull-ups, ten push-ups, and 15 air squats.

Splitting by Mile Run

If running is your strong suit or if you prefer getting it out of the way early on in your workout, splitting up the Murph workout by mile run intervals may work best for you. You can break up each mile run with either a set number of reps or rounds of an exercise. For example, run half a mile then complete 50 push-ups before running another half-mile followed by 50 pull-ups.

Tips for Splitting Up The Murph Workout

Splitting up the Murph workout is not an easy task, no matter how you divide it. Here are some tips to help you successfully complete this intense routine:

Set a Time Limit

The Murph workout is not about speed; it’s about endurance and completing the challenge. However, setting a time limit for each round or exercise can help you stay on track and avoid taking extended breaks between sets.

Share the Burden

The Murph workout can be intimidating, especially if you are a beginner. Consider partnering up with a friend or joining a group to split up the reps and share the burden. You can also alternate exercises with your partner, giving your muscles more time to rest between sets.

Take Breaks

Taking short breaks between sets can help you maintain proper form and prevent overexertion. Make sure to give your muscles enough rest before continuing to avoid injury.

Learning how to split up the Murph workout can make this intense routine more manageable for even beginner athletes. Whether you choose to split by exercise, rounds, or mile runs, make sure to set realistic goals and listen to your body throughout the workout. Remember that completing the Murph workout is a testament of

What is the Murph workout and why is it so challenging?

The Murph workout has gained a reputation as one of the most difficult and demanding workouts in the CrossFit community. It was created in honor of Lieutenant Michael Murphy, a Navy SEAL who was killed in action in Afghanistan in 2005. This workout was originally named “Body Armor” by Murphy himself and consisted of a one-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another one-mile run, all while wearing a 20-pound weighted vest.

The Murph workout is typically performed on Memorial Day to honor Lt. Murphy and all the brave men and women who have lost their lives serving their country. However, many CrossFitters also incorporate it into their regular training routine as a test of strength, endurance, and mental toughness.

How to split up the Murph workout

The full Murph workout is designed to be completed as quickly as possible without any breaks. However, for beginners or those looking for an extra challenge, splitting up the workout into smaller sets can be a more manageable option. Here are some ways you can divide up the Murph workout:

1) Half Murph: Instead of completing the full one-mile run at the beginning and end of the workout, you can cut it down to half a mile each time. This will reduce the total distance to two miles instead of four.

2) Partitioning sets: The traditional way to perform this workout is with consecutive sets of pull-ups (100), push-ups (200), and air squats (300). However, you can break these up into smaller sets throughout the workout. For example, you can do 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats.

3) Team Murph: Splitting up this workout with a partner not only makes it more fun but also gives you rest periods to catch your breath. You and your partner can alternate between completing the exercises while the other rests.

4) Weighted or Unweighted: The original Murph workout includes a 20-pound weighted vest, but if that is too challenging, you can opt to do the workout without any extra weight. You can also reduce the weight of the vest or use a barbell for squats.

5) Time-based sets: Another way to break up the Murph workout is by time intervals. For example, set a timer for 20 minutes and see how many rounds of pull-ups, push-ups, and air squats you can complete in that time. Then take a 5-10 minute break before setting another 20-minute timer and completing more rounds.

Tips for splitting up and completing the Murph workout

– Start with smaller sets: To avoid burning out too quickly, start with manageable sets of each exercise. For example, instead of aiming for 100 pull-ups in one go, start with sets of 5 or 10 reps.
– Take short breaks: The key to successfully completing this grueling workout is to keep moving. However, it’s essential to listen to your body and take short breaks when needed.
– Stay hydrated: The Murph workout is physically demanding, so make sure you stay hydrated throughout the entire duration.
– Concentrate on form: With such high numbers of repetitions, it’s easy to sacrifice form for speed. However, maintaining proper form will help prevent injury and ensure that you are getting the most out of each exercise.
– Pace yourself: Don’t go all-out on the first set; pace yourself and find a sustainable rhythm that you can maintain throughout the workout.
– Train ahead of time: It’s crucial to have some level of fitness before attempting this challenging workout. Make sure you incorporate exercises such as pull-ups, push-ups, and air squats into your regular training routine to prepare for the Murph workout.

Benefits of splitting up the Murph workout

By splitting up the Murph workout, you can tailor it to your fitness level and gradually work your way up to completing the full workout. This is especially beneficial for beginners who may find the traditional one-mile run, 100 pull-ups, 200 push-ups, and 300 air squats too daunting.

Moreover, by breaking up the workout into smaller sets, you can focus on proper form and reduce the risk of injury. It also allows you to maintain a steady pace throughout the entire workout without burning out too quickly.

Additionally, splitting up the Murph workout can provide a more comprehensive training experience. For example, if you opt for team Murph or time-based sets, you can push yourself harder and work on other aspects of fitness such as coordination and communication with a partner or incorporating HIIT (High-Intensity Interval Training).

The Murph workout is a challenging but incredibly rewarding test of strength, endurance, and mental fortitude. By splitting up this workout into smaller sets or modifying it according to your

Q: What is the Murph workout?
A: The Murph workout is a grueling CrossFit workout that consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another 1-mile run.

Q: Do I have to complete the entire workout at once?
A: Yes, the Murph workout should be completed in one session.

Q: Is it necessary to do all the pull-ups, push-ups, and squats consecutively?
A: No, you can split up the exercises however you’d like as long as you complete each exercise before moving on to the next one.

Q: How can I make the Murph workout more manageable?
A: One way to make the Murph workout more manageable is by breaking it up into rounds. For example, instead of doing all 100 pull-ups at once, you could do 10 sets of 10 pull-ups.

Q: Can I break up the running portions of the Murph workout as well?
A: Yes, you can break up the running portions into smaller distances. For example, if you are struggling with a full mile run, you could do four quarter-mile runs instead.

Q: Is there a specific order in which I should complete the exercises?
A: Yes, it is recommended to follow this order for optimal results – 1-mile run first, then 100 pull-ups, followed by 200 push-ups, then 300 air squats and ending with another 1-mile run. However, if needed you can modify it to suit your fitness level.

In conclusion, the Murph Workout is a challenging and intense workout routine that combines bodyweight exercises, running, and high repetition sets. However, due to its intensity, it is crucial to find ways to modify or split up the workout in order to prevent injury and ensure proper progress and recovery.

To split up the Murph Workout, there are various strategies that can be utilized such as dividing the repetitions into rounds, incorporating rest periods, and scaling the exercises based on individual fitness levels. It is important to listen to your body and make modifications as needed in order to avoid overexertion.

Additionally, making use of proper nutrition and hydration before and after the workout can greatly enhance performance and aid in recovery. Proper warm-up and cool-down routines should also be incorporated to help prevent injury.

Furthermore, it is important to have a balanced approach towards fitness rather than solely focusing on one intense workout. Mix up your routine with other types of workouts such as strength training or yoga to improve overall strength and flexibility.

In summary, with proper planning, modification strategies, and a balanced approach towards fitness, splitting up the Murph Workout can help individuals achieve their goals without sacrificing their well-being. Remember to listen to your body, make appropriate modifications according to your fitness level, and incorporate rest

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Jeff Duncan
Jeff Duncan, the owner and Head Coach of CrossFit Pearl District, is dedicated to fostering a supportive and effective training environment.

With a strong belief in the principles of movement mechanics, consistency, and intensity, Jeff has cultivated a community that thrives on continuous improvement and mutual support.

From 2024, Jeff Duncan has expanded his passion for CrossFit beyond coaching by writing an informative blog dedicated to the CrossFit niche. His blog features a variety of content aimed at providing valuable information and insights to the CrossFit community.

Jeff’s posts cover a wide range of topics including training techniques, nutrition advice, workout routines, and answers to common queries within the niche. This transition to blogging allows Jeff to reach a broader audience, sharing his expertise and helping individuals at all levels of their fitness journey.