Murph Prep Guide: Training, Tips, and Recovery for the Ultimate Hero WOD

Murph Prep Guide: Training, Tips, and Recovery for the Ultimate Hero WOD        

Posted by Starr Village CrossFit – Athens, TN

Every Memorial Day, CrossFit gyms across the country honor Lt. Michael P. Murphy, a Navy SEAL who gave his life in service, by taking on his namesake workout:
Murph.

It’s not just a workout—it’s a test of endurance, grit, and respect.

🧱 THE MURPH WORKOUT

• 1 mile run
• 100 pull-ups
• 200 push-ups
• 300 air squats
• 1 mile run
• (Optional: with a 20 lb/14 lb weight vest)

Whether this is your first Murph or your fifth, the right training, pacing, and recovery can make all the difference.

Here’s your ultimate guide to conquer Murph with pride—and without injury.

🔧 MURPH TRAINING TIPS

💡 Ideally, you want to start prepping 4–6 weeks out, but even with a week left, these tips still help—and are great for next year too.

✅ 1. Build Volume Gradually

You don’t need to do full Murph in training.

Instead, build up with smaller sets over time.

Example Progression:

• Week 1: 10 rounds of 5 pull-ups, 10 push-ups, 15 squats
• Week 2: 12 rounds...
• Week 3: Add a weight vest or increase volume

✅ 2. Train Smart with Partitioning

Murph allows for partitioning the reps. The most popular method?

👉 20 rounds of:
5 pull-ups → 10 push-ups → 15 air squats

This balances fatigue and keeps you moving.

✅ 3. Train Running Separately

Don’t ignore the run!

Incorporate:

• Long, easy runs for endurance
• Short sprints or intervals for speed
• Add running to WODs to simulate fatigue during Murph

✅ 4. Strengthen Core & Shoulders

Pull-ups and push-ups require more than arms.
Strengthen:

• Core
• Lats
• Rotator cuff stabilizers

This builds resilience and prevents burnout.

🧠 MURPH MINDSET TIPS

🕊️ Pace It Early

Don’t go out hot.
Ease into your first run and early rounds—you’ll thank yourself at round 15.

🎯 Set a Goal

Pick your personal challenge:

• Finish under 60 min
• Do it unpartitioned
• Wear a vest for the first time

Train with intention.

🇺🇸 Remember the Why

Murph is hard—but it’s not about ego.
It’s about honoring a hero and those who serve.

Keep that front of mind when it gets tough.

💧 MURPH RECOVERY TIPS

Recovery is just as important as training.

✅ Hydrate + Refuel

Right after the workout:

• Water with electrolytes
• High-quality protein + carbs (smoothie, real food)
• Avoid junk—your body needs real nutrients

💤 Sleep = Recovery

Sleep is the #1 tool for repair.
Aim for 8+ hours post-Murph if possible.

🚶‍♂️ Active Recovery Options

The next day, skip the barbell. Try:

• Light rowing or biking
• Long walks
• Gentle yoga/stretching
• Sauna or cold plunge (great for inflammation)

🧘 Mobility Is Key

Expect tight hips and shoulders.
Use:

• Foam rolling
• Hip openers
• Thoracic mobility drills

Your body will thank you.

🙌 FINAL THOUGHTS FROM STARR VILLAGE CROSSFIT

Murph is more than a WOD.
It’s a memorial, a tradition, and a personal challenge.

With smart prep, thoughtful pacing, and recovery—you’ll finish feeling strong, accomplished, and connected to something greater than yourself.

💥 This Memorial Day, we’ll take on Murph together as a community.

Join us.
Train with us.
And let’s honor Lt. Michael Murphy the way we know best:
Through sweat, effort, and heart.

‍