Murph Strategy


Murph Strategy

Hi Team,

Nina, here!

Memorial Day is right around the corner, and I’m starting to put together my plan of attack for this beast of a Hero WOD, Murph. I thought I’d share some of the strategies I’ve learned with you.

(Hero WOD’s were made to honor the men and women who have fallen in the line of duty. If you haven’t had a chance yet, check out this link that Adam posted in our Facebook Group about the Who? What? and Why? of Murph.)

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Prepping for Murph:

  • Sign up on WODIFY.
  • Get your Murph t-shirt!
  • Make sure you are hydrated the day/night before the workout.
  • Get a proper night’s sleep.
  • Eat well the night before.
  • Make sure you have a good pair of shoes to wear.  (An old or unfitting shoe can make or break this workout considering it begins and ends with a mile run.)
  • Get your tape or gloves ready. (With a workout that has 100 pull-ups, the last thing you want to have working against you is a grip tear.  Check out the Natural Grips that are sold at BK Fit :
  • Get that weighted vest ready. (This one’s for you, Mike!)
  • Bring meat and booze for the BBQ!


Murph Plans of Attack:
After reading up on tips for how to break down Murph best, I’ve learned that catering to your weakest link is often the best strategy.  Here are three ways you can break it down:

Cindy Style

Breaks it down into the same rep scheme as Cindy and probably the most common attack plan.

5-10-15 x 20 rounds

5 pull-ups
10 push-ups
15 squats

If pushups are your weakest link:

This will help you stay stead with unbroken reps if you fry out on push-ups easily like me.  There is an extra transition in there, so make sure to keep things rolling between switching movements.
5-5-5-15 x 20 rounds
5 pushups
5 pull-ups
5 push-ups
15 squats

If squats are your weakest link:

This strategy gives your legs a break so you have some extra push on that last mile run.
5-10-20 x 15 rounds
5 pull-ups
10 push-ups
20 squats
then 5-10 x 5 rounds
5 pull-ups
10 push-ups


Hopefully, one of these strategies will make things just a tiny bit easier for you on Monday.  Best of luck, and see you at the BBQ!