Murph. This workout, in particular, has been elevated over the years to truly “legendary” status, invoking images of brutally long runs, ripped hands, and bodyweight movements that are oh-so-simple but oh-so-grueling for anyone in the know. The workout was originally performed as a favorite in the training regimen of Navy Lieutenant Michael Murphy, who called the combination of mile runs, pull-ups, push-ups, and air squats “Body Armor.” After LT. Murphy died in combat in June 2005. CrossFit® posted the workout on its main site under the name “Murph” to honor the fallen veteran. Since then, the workout has become a Memorial Day staple for many people, not just in America but all over the world.

The odds are, if you are reading this blog, you are already very familiar with the backstory behind the iconic workout. It is likely you have spent the better part of an hour (or more) pushing through the grind of a workout that can seem like it will never end. You probably already know there are multiple iterations possible with Murph – partitioned, unpartitioned, with a weight vest, without one, etc. Back in 2015 and 2016, you might have even watched Games athletes crush themselves two years in a row with the workout, all while fighting to stake their claim to be the fittest on Earth.

Despite being well-versed with the odds and ends of Murph, for so many people, the workout can bring a sense of panic each year as it approaches.

If this is your situation, and if you are nervous about doing Murph again or for the first time, then you are in the company of a lot of other people who will also be doing the workout on May 27th this year. It is important to recognize that when you are nervous or anxious, this means you care about the thing you are nervous or anxious towards. And, when it comes to training and performance, it is always cool to care. Being nervous or anxious also means that, on some level, you are anticipating something to come. In turn, it is important to recognize that if you are already training CrossFit® and doing metcons regularly, you are already preparing every day in the gym to handle the beast of a workout that is Murph. Accept the nerves as “confused excitement” and embrace the challenge.

Adding supplemental training to your usual workouts

If you are looking to add in supplemental training to be better prepared for Murph, there are many directions you can go, and the “best” approach may vary depending on the type of athlete you are, your level of experience, and how consistent you have been recently. 

Generally speaking, adding in some extra steady-state cardio (i.e. Zone 2 work) that is equal in duration to your estimated time of completion for Murph (or longer) is a great thing to do 1-3 times per week. Doing this will help ensure your body has the stamina and endurance to be able to handle the lengthy time domain you will need to be able to access for Murph. 

Additionally, adding in some extra time spent on bodyweight movements like air squats, pull-ups, or push-ups in the weeks leading up to doing the workout will help you feel more comfortable dealing with these same movements when they come up in the workout. If you are planning to wear a weight vest, then practice these bodyweight movements while wearing one, and spend some time wearing the vest in your training leading up to Memorial Day. Extra time spent on the movements of the workout can happen in the form of extra sets or interval pieces to start or end your day of training or even as substituting movements in your daily metcons for the Murph movements.

HWPO MEMBERS: We’ve added a FREE Murph Prep track, and you can access it in CIRCLE. It’s two sessions per week through Memorial Day, and it’ll download right to your HWPO Training app.

Manage your diet and be prepared

As Murph approaches, be sure to stay very hydrated, prioritize sleep, and eat a diet that supports recovery and performance. Getting an extra hour of sleep or adding in small portions of extra carbs in the days leading up to the workout can directly help you perform better. Additionally, it can be helpful to pull back the volume, intensity, or impact of your training sessions in the 2-3 days leading in, just to make sure you are feeling fresh.

Of course, at some point, Murph will be over and done with for the day, and the next step will be simple: recovery. Again, be sure to eat and hydrate well for the next few days, and take down the volume and intensity of your training for at least the day after the workout, if not for longer. Try to surround yourself with a community, let yourself be proud of your efforts, log your time and variation completed for future reference, and maybe hit a GOWOD session or two to loosen up in the time afterwards.

Consider these extra points when hitting Murph this year

For doing the workout itself, only use a weight vest if you have experience doing so before or have practiced consistently with this in the weeks leading up. It is likely not a recipe for success to make Murph the first time you ever wear a weight vest in a workout, so don’t be the person to do this. Partition out the reps if you are nervous about the rep volume or do not have any prior Murph experience, and know that small sets with short rests are generally the way to go for any variation of Murph you decide to do. Outside of this, show up with a readiness to WORK HARD, and be ready to challenge yourself. 

Remember, if you are training CrossFit® consistently already, then you are likely prepared to have a go at Murph without being much worse for wear when it’s over.

Remember also that the workout is meant to honor a veteran who made the ultimate sacrifice for others and his country, and when the workout gets difficult, use this as motivation to keep pressing forward. Remember that, like with any workout, Murph is an opportunity to push and better yourself. Finally, remember that it is always better to work hard amongst a group of people doing the same thing, so lean into this and enjoy a community around you before, during, and after the workout if you have access to one. With all this said, just like you would in your daily life, be ready to show up, work hard, and make yourself proud when you do Murph this Memorial Day.