1. I have always done "Murph" with partitioned reps because that is how CrossFit HQ originally programmed it. Check out the details here: https://www.crossfit.com/workout/2005/08/18#/comments
    Please remember to HONOR THE FALLEN. It doesn't matter what score you get or which version you do. What matters is that you give it your full effort! CRUSH IT. Also, if you'd like to get more free coaching from WODprep, we'd love to meet you. Sign up here: https://wodprep.com/freecoach

  2. I did it my first time 50 rounds of 2 pull-ups, 4 pushups, 6 squats. Since I haven’t done Kipping enough yet. I did strict pull ups. I was able to keep a consistent pace the whole time without breaks. Could have definitely sped things up. 46 minutes.

  3. Hi Ben
    Got through doing the Murph today. Remembering Lt Murphy and his courage that day.
    Hope you enjoyed your Murphy here in Colorado. Your video helped me do all pull-ups Strict!!!
    No assist or variations.
    Thank you Ben!!!!
    Matt Colorado

  4. Nice video mate did Murph this morning no vest haven't got the best kipping pull ups yet so was slower on them push ups sets of 10 reps till 200 then air squats in 20 reps till 300 last 1.6ks run legs where concrete happy with time of 50.10 wearing a vest for next time great videos knew to crossfit enjoying the learning curve thanks for your videos very helpful

  5. Hello!

    I usually do it this way and I do small sets except for the squats.
    100 pull ups
    200 push ups
    300 air squats

    I am worried that if i do the Cindy way i lose too much time because I use a band for the pull ups. Transition will take too much time.
    What do you think?

  6. thanks for the vidéo, i need a serious help coach with my double unders, handstand wolk and gains some muscls abd get red of love handels with crossfit.
    i have almoste 1 year of crossfit i moved from 88 kg to 78 kg and i have scolioces.
    i realy need your help…

  7. I’m so nervous going into this for tomorrow. It will be my second time doing it and i think I’m going to do option 2 with the push-ups broken up. I have had rhabdo before (from a different workout) and the mental recovery is far worse than the physical one. I’m excited though; even bought hand grips. Love all your videos that I had to look this one up again to prepare.

  8. Going to try the 1/2 murph. I’m 43 and been doing CrossFit for a year. Wish I could do the full version, but not quite there yet. Thanks for the tips – really helpful.

  9. As always, great coaching Ben! You've helped me through two CrossFit Opens and this will be my second Murph. I did much better in all of it thanks to you! Thanks for reminding us to remember the heroes!

  10. I just did my first ever "Half Murph." I kept the 1 mile runs just because I have a perfect 1 mile loop by my house that I like to do. Took me 40 minutes with no vest. I had the most trouble with the pull ups and I definitely took too much time in between movements. Next week I WILL CRUSH! haha

  11. I see you're in the grass. A lot of people will be running on concrete and asphalt. I'm sure this will play a part in fatigue of the joints and over all performance. I actually don't recommend running on hard surfaces but some have no choice because boxes haven't made it a priority no to.

  12. Thanks for the tips. I'm 46 and just started Crossfit. I did a subpar 1/2 Murph this evening. Hoping next year to participate. I'm trying to figure out what the word was that you used if you consume a lot of alcohol. After 22 years in the Navy I'm sure your definition of a lot of alcohol compared to mine, differs lol.

  13. Hands down the best video of tips for approaching The Murph!! Thank you so much for discussing the importance of scaling and recovery!! So often overlooked!

  14. Hey Ben!
    Just passing by to thank you for the tips in the video. I did the Murph on Saturday using a variation of the partition you suggested (instead of 20 rounds of 5 pull-ups / 10 push-ups / 15 squats, I did 15 rounds of 5 pull-ups / 10 push-ups / 20 squats + 5 rounds of 5 pull-ups / 10 push-ups) and I nailed it in 42:28. I did it without a life vest, after all it was my first time doing it. But I appreciated a lot the tip you gave: "just don't stop!"
    Thanks for the help and looking forward for more videos.

  15. If you want to do Murph as Michael Murphy did it, the real Murph, you need to do it with a 20 pounds vest and you cannot partition the reps. This means you have to do all 100 pull ups, then all 200 push ups, then all 300 squats. I personally think it is a better workout when it is partitioned into 5 pull ups, 10 push ups, and 15 squats because you can keep a better rhythm and better intensity… BUT that's not the original workout, ya know if you're trying to keep it OG. I know HQ says you can partition reps, I'm just saying that's how the man did it himself.

  16. Awesome tips, thanks. At what stage would you recommend a athlete is "ready" do perform Murph RX? Without vest I last did 40mins, so wonder if I should first work on getting that to low 30s before adding 20 pounds, or should I just do it with vest now? What would you say is a reasonable RX Murph time for a well conditioned athlete (not regional level, just normalish 5x a week WODer)?

  17. Thanks a ton coach – 1st Murph so opted to do it once before committing to a weight vest (def next time). The 5-5-15-5 format (+ pretty constant motion) was the clincher. Was able to go unbroken all reps and break 40 mins (39:58). Honor to do it and really psyched to do it pretty well. Felt appropriate doing it in the pouring rain too! Keep up the great work & tips. Cheers

  18. Why do I vomit after performing an intense workout? I eat healthy every morning before my workout and after my workout (push-up's, pull-up's, 50lb. curls, 25 lbs dumbbells) I feel kinda nauseous. Am I over working myself?? Am I doing something wrong??

  19. My box apparently doesn't allow you to partition the reps like that (i.e. you have to finish all 100 pull ups before moving onto the push ups etc). This is my first attempt at it, my goal is to break 1 hour. I was planning on 8 min miles, trying 5 pull ups every 30 seconds , 7 reps every 30 seconds on the push ups and 12 on the squats. thats 52 mins which gives me 8 mins grace for transitions and end of the sets where I might not be able to get that many

  20. good tips. This is my first run at it and I plan on going slick. I like the idea of breaking up the push-ups. I was planning on front loading the squats so my legs aren't too jello-y on the final mile. So I will do first 10 rounds: 5 pull-ups, 5 push-ups, 25 air squats, 5 push-ups then for the final 10 rounds: 5 pull ups, 5 push-ups, 5 air squats, 5 push ups. I do worry about transition as you mentioned in your video but…who cares, there is no trophy for cutting a minute off your time, especially when it is your first time. I am just looking to push myself to honor all of those soldiers that pushed beyond what all of us are doing and paid for it with their lives.

  21. i absolutely LOVE your videos. I'd love to get some help with starting to use the "open gym" periods of my box more. How should i program my training, where can i find inspiration and how do i go from only doing classes everyday to also training on my own?

  22. Can Murph be done twice? My box is doing Murph Saturday, but I registered with another box to do it on Monday. Monday Murph will truly honor our disabled vets. Oh yeah, only wearing vest once!!!!!!

  23. This works! I went from 51 minutes to 41 minutes simply by going from "Cindy" style to his suggested doing two sets of five pushups each round. I didn't stop moving the entire time!

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