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Exercises Movements, technique & proper execution

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Old 04-19-2013, 06:07 PM   #1
Jason Cohen
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Murph Tactics

By far Murph is my favorite WOD. I usually do it cindy style which takes 20 rounds with an extra 50 squats which i partition through out. My best time is 46:47. Just was wondering if anyone had taken different approaches to it. Post your best times!
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Old 04-20-2013, 09:18 AM   #2
Glenn Plomchok
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Re: Murph Tactics

20 rds of 5-10-15.

First mile try to hold a good time...second mile, survive.

Last year 41 minutes without the vest. Considering wearing one this year...we do it at our box on Memorial Day.
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Old 04-20-2013, 10:35 AM   #3
Eric Montgomery
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Re: Murph Tactics

I've only done it once (back in 2008) and I did it Cindy-style, but if I was going to do it again I would follow the advice I saw someone post on here a year or two ago.

Do it like you're doing 20 rounds of Cindy, but instead of 5-10-15 go for 5-10-20 on the reps...meaning that the final 5 rounds will be pullups and pushups only since the squats will be done. That way you'll frontload the squats a bit more which should help your legs be a little fresher for the second mile.
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Old 04-20-2013, 02:30 PM   #4
Blair Robert Lowe
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Re: Murph Tactics

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First mile try to hold a good time...second mile, survive.
Pretty much.

I've done it straight through and partitioned. Erik's advice sounds pretty good because I remember at the start of the first lap on the 2nd mile, my legs barely wanted to move. It gets better by midlap or on lap 2 somewhat.
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Old 04-20-2013, 04:34 PM   #5
Glenn Plomchok
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Re: Murph Tactics

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Originally Posted by Blair Robert Lowe View Post
I remember at the start of the first lap on the 2nd mile, my legs barely wanted to move. It gets better by midlap or on lap 2 somewhat.
Agree 100%. The second half of that last mile you loosen up a bit but by then, you've been cranking for 30+minutes so you are fatigued unless you are a real fire breather.

Bunching up the squats early on so you don't have to do them in the end could work. My only fear would be how much extra time do you use up doing that and how much do you really get back on the run. Hard to know...
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Old 04-20-2013, 09:57 PM   #6
Blair Robert Lowe
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Re: Murph Tactics

Actually, bunching up a bunch of air squats right after the mile sounds like a pretty good deal. Even after a mile, legs should be fairly fresh. Burn 50-100 squats and then progress to however you are gonna break it down. In order or rounds.
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Old 04-21-2013, 07:23 AM   #7
Ryan Cogan
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Re: Murph Tactics

So, saving your legs for the run is a good idea but how long are those last 5 rounds going to take you with just the push ups and pull ups. I know in my murph that right around 150 push ups i am pretty fatigued and breaking them up quite a bit. I use the set of 15 squats as a chance to shake out the arms and upper body. Just my 2cents, the last 50 push ups could include a lot of time sitting on the floor trying to get your arms to work.
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Old 04-21-2013, 09:38 PM   #8
Oli Kellett
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Re: Murph Tactics

I have only ever done it once and we did it at 100-200-300 on all. So you couldn't move on until you finished everything.

Got through it all in 55:37 and it sucked as I was cramping up on the 2nd mile pretty badly.
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Old 04-22-2013, 06:46 AM   #9
Jonathan Munoz
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Re: Murph Tactics

I did Murph for the first time on Saturday by myself and it was BRUTAL!!

My arms, lats, chest and legs are rediculously sore

finished in 46:30 without the vest
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Old 04-22-2013, 08:31 AM   #10
Alex Romero
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Re: Murph Tactics

Do it like you're doing 20 rounds of Cindy, but instead of 5-10-15 go for 5-10-20 on the reps...meaning that the final 5 rounds will be pullups and pushups only since the squats will be done. That way you'll frontload the squats a bit more which should help your legs be a little fresher for the second mile.[/quote]

I did this approach the two times I did Murph (most recently two days ago). I think it especially makes sense if you're like me, who tends to lose their pull-up strength somewhat quickly. At 5 a pop, I kept a good pull-up through the full 100. I did 60:01 the first time back this past Memorial Day, and 55:00 a couple days ago. Be mindful that you should stop air squats after round 15. I did 40 extra before I realized I should have stopped them 2 rounds prior, which cost me a few minutes.

Some additional info: No vest, Crossfitting for one year. Much respect to anyone who does this all the way through with a vest
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