Are you ready to push your limits and take on Murph Workouts that will test your physical and mental endurance? Murph Workouts is named in honor of Navy Lieutenant Michael Murphy. This intense workout has become a popular test of fitness for athletes and fitness enthusiasts alike. But if you’re new to Murph, it can be intimidating to know where to start. That’s why we’ve put together this comprehensive guide on how to do Murph workouts.
In this post, we’ll cover everything from the history of the workout to tips for proper technique and strategies for scaling the workout to fit your fitness level. Whether you’re a seasoned athlete or a beginner looking to challenge yourself, this guide will help you get the most out of your Murph workouts. So grab your workout gear and let’s get started!
What Are Murph Workouts
The Murph workout is a high-intensity workout that combines exercises to test an individual’s physical and mental stamina. It is named after Lieutenant Michael Murphy, a Navy SEAL who often did the workout as part of his fitness regimen and who died in combat in Afghanistan in 2005. The workout consists of a one-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another one-mile run, and can be done with or without a weighted vest. The goal is to complete it as quickly as possible. The workout is popular among military personnel, CrossFit enthusiasts, and fitness enthusiasts and can lead to improved cardiovascular fitness, muscle endurance, and overall physical fitness.
How To Do Murph Workouts
The Murph workout is a high-intensity, full-body workout that challenges your strength, endurance, and mental fortitude. It consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another 1-mile run, all done consecutively and for time. Here’s how to do a Murph workout, step-by-step:
Warm-Up
Before starting any intense workout, it’s crucial to warm up properly to avoid injury. Start with some light cardio to get your heart rate up, like jumping jacks or a light jog. Then, do some dynamic stretches to loosen up your muscles, such as leg swings, arm circles, and lunges.
Run 1 Mile
The workout starts with a 1-mile run. Pace yourself, as you still have a long way to go. If running isn’t an option for you, you can substitute it with another cardio exercise like biking or rowing.
Do 100 Pull-Ups
After the run, move on to 100 pull-ups. You can do them in sets, depending on your fitness level. If you’re a beginner, you can start with assisted pull-ups or use a resistance band to make them easier. If you don’t have access to a pull-up bar, you can substitute with bent-over rows using a dumbbell or a resistance band.
Do 200 Push-Ups
Next up, 200 push-ups. Break them up into sets, depending on your fitness level. If you’re a beginner, you can start with modified push-ups, such as push-ups from your knees or against a wall. Ensure your form is correct to prevent any injuries.
Do 300 Air Squats
The third exercise is 300 air squats. You can break them up into sets, depending on your fitness level. Ensure that your knees are tracking over your toes and your weight is in your heels. Squat down until your hip crease is below your knees, then stand back up to complete one rep.
Run 1 Mile
After completing the 300 air squats, it’s time for another 1-mile run. Pace yourself, as you’ve already done a lot of work. Finish Once you’ve completed the second 1-mile run, you’ve finished the Murph workout. Record your time and congratulate yourself on completing this challenging workout.
Scaling The Workouts
If you’re new to the Murph workout, you may need to scale it to fit your fitness level. Here are some ways to do that:
- Do half the reps: Instead of doing 100 pull-ups, 200 push-ups, and 300 air squats, do 50 pull-ups, 100 push-ups, and 150 air squats.
- Use modifications: If you can’t do pull-ups, push-ups, or air squats, you can modify them. For example, do assisted pull-ups, modified push-ups, or box squats.
- Do a partner workout: If you have a workout partner, you can split the reps between you. For example, one person does 50 pull-ups, 100 push-ups, and 150 air squats while the other person runs. Then switch.
In conclusion, the Murph workout is challenging and will test your limits. By following these steps and scaling the workout to fit your fitness level, you can complete the Murph workout and improve your overall fitness.
Benefits Of Doing Murph Workouts
The Murph workout is a popular workout that challenges your physical and mental strength. This intense workout consists of running, pull-ups, push-ups, and air squats, all done consecutively and for time. While it may seem daunting, the benefits of doing Murph workouts are numerous. Here are six benefits of doing Murph workouts:
Builds Strength And Endurance
The Murph workout targets multiple muscle groups, including your arms, back, chest, abs, and legs. By doing pull-ups, push-ups, and air squats, you’ll build upper-body and lower-body strength. The two 1-mile runs build endurance, making it a full-body workout that improves your overall fitness.
Burns Calories
The Murph workout is a high-intensity workout that burns a lot of calories. According to the American Council on Exercise (ACE), a person can burn up to 13 calories per minute doing push-ups, 8 calories per minute doing air squats, and up to 10 calories per minute running. This means that a full Murph workout can burn hundreds of calories.
Boosts Cardiovascular Health
The Murph workout is a cardiovascular workout that gets your heart pumping. The two 1-mile runs and the high-rep exercises help improve your heart health, increase blood flow, and reduce your risk of cardiovascular diseases.
Improves Mental Toughness
The Murph workout is a grueling workout that tests your physical and mental strength. Doing the workout can help you build mental toughness, which is the ability to push through physical and mental challenges. By completing the Murph workout, you’ll develop mental resilience that can help you in all areas of your life.
Increases Flexibility And Mobility
Air squats are a great way to improve your flexibility and mobility. By doing air squats, you’ll strengthen your leg muscles, improve your range of motion, and reduce your risk of injury. Additionally, the pull-ups and push-ups help improve your shoulder and back mobility.
Fosters Camaraderie
The Murph workout is often done in a group setting, which fosters camaraderie and support. Doing the workout with others can help motivate you, push you to do your best, and create a sense of community. It’s also a great way to meet new people who share your fitness goals.
In conclusion, the Murph workout is an intense workout that offers numerous benefits. By doing this workout, you’ll build strength, endurance, mental toughness, and camaraderie, while also improving your cardiovascular health and flexibility. So, grab your workout gear and give the Murph workout a try to see these benefits for yourself.
Murph Workouts Tips And Techniques
The Murph workout is a challenging and intense workout that requires a lot of physical and mental stamina. Here are six tips and techniques to help you get the most out of your Murph workout:
Pace Yourself
One of the most important things to keep in mind during the Murph workout is pacing yourself. The workout is designed to be done for time, but it’s essential not to burn out too quickly. Break up the workout into manageable sets and take short rest breaks if necessary. It’s better to take a few extra seconds to catch your breath than to exhaust yourself early on.
Practice Good Form
Good form is essential during the Murph workout, as it will help you avoid injury and maximize your workout’s effectiveness. Ensure that you’re performing each exercise correctly and engaging the appropriate muscles. For example, when doing pull-ups, engage your back and biceps rather than relying on momentum to pull yourself up.
Focus On Breathing
Breathing is essential during the Murph workout, as it helps oxygenate your muscles and reduce fatigue. Take deep breaths in through your nose and out through your mouth during each exercise, and try to maintain a steady breathing rhythm throughout the workout.
Hydrate And Fuel Up
The Murph workout is an intense workout that requires a lot of energy and hydration. Make sure you’re properly hydrated before the workout and take water breaks as needed during the workout. Additionally, fuel up with healthy carbohydrates and proteins before the workout to give your body the fuel it needs to perform.
Use Modifications
If you’re new to the Murph workout or have physical limitations, modifications can help you perform the workout safely and effectively. For example, you can do modified push-ups on your knees, use resistance bands to assist with pull-ups, or do box squats instead of air squats.
Set Realistic Goals
Finally, it’s essential to set realistic goals for your Murph workout. If you’re new to the workout, start with a modified version and gradually increase your intensity and reps as your fitness improves. Don’t compare yourself to others or push yourself too hard too quickly, as this can lead to injury or burnout.
In conclusion, the Murph workout is an intense and challenging workout that requires physical and mental stamina. By pacing yourself, practicing good form, focusing on breathing, hydrating and fueling up, using modifications, and setting realistic goals, you can get the most out of your Murph workout and achieve your fitness goals.
FAQs
Can beginners do the Murph Workouts?
Yes, beginners can do the Murph workout, but they should start with a modified version and gradually work up to the full workout. Beginners can modify the workout by doing assisted pull-ups, knee push-ups, and box squats. It’s important to pace yourself and listen to your body to avoid injury.
How often should I do the Murph Workouts?
The frequency of doing the Murph workout depends on your fitness level and goals. If you’re new to the workout, start with once a week and gradually increase your frequency as your fitness improves. If you’re experienced and looking to improve your time, you can do the workout 2-3 times a week with rest days in between.
What equipment do I need to do the Murph Workouts?
The Murph workout requires minimal equipment, including a pull-up bar, a timer, and a space to run. If you don’t have a pull-up bar, you can use resistance bands or a sturdy tree branch. Additionally, you may want to invest in a weighted vest to make the workout more challenging. It’s also important to wear comfortable workout clothes and proper footwear.