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Old 09-07-2009, 10:31 AM   #1
Justin M. Smith
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Murph strategies

The WOD at my affiliate today is "Murph" and this will be the first time I have attempted it. I am thinking of trying to partition the pullups, pushups, and squats into 5 sets of 20/40/60. What has worked the best for evryone in the past?
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Old 09-07-2009, 10:50 AM   #2
Lawrence "Bo" Boland III
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Re: Murph strategies

There are a lot of differing strategies... but the one that I found easiest was partitioning to rounds of 5/10/15. The main rationale here is that you never really want to have muscle failure during a particular exercise (although, I'm sure it'll happen if this is your first murph) If you're trying to do 20 pull-ups, and you need to stop at rep 12 or something to rest, why not start on the push-ups or squats?

Just my 2 cents.
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Old 09-07-2009, 10:54 AM   #3
Tom Reyes
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Re: Murph strategies

My affiliate would not allow partitioning. Doing it straight through, I found the 200 pushups to be the hardest part, by far. If you do partition, I'd recommend 20 rounds of 5-10-15.
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Old 09-07-2009, 10:56 AM   #4
Lawrence "Bo" Boland III
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Re: Murph strategies

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My affiliate would not allow partitioning.
Ouch. I think from the main page, RX'ed they state that you can partition it any way needed. That sucks
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Old 09-07-2009, 11:05 AM   #5
Carlos Cristan
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Re: Murph strategies

I've yet to do this as rx'd(20# vest) but the first time I did Murph(no weight) it it took me about 58 minutes and I partitioned 5-10-15. I've gotten alot fitter since then and got my time down to 31 minutes partitioning 10-20-30(less breaks and transition time between events). I always start 10-20-30 now and then if I get overly fatigued knock out a couple 5-10-15 and finish strong with some more 10-20-30. Once I break 30 minutes I'll be looking to get a MIR vest and add a little weight at a time.
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Old 09-07-2009, 11:38 AM   #6
Justin M. Smith
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Re: Murph strategies

Thanks for all the quick feedback. I am heading out now and will let you know how it goes.
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Old 09-07-2009, 07:31 PM   #7
Kevin Daigle
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Re: Murph strategies

the cindy style break-up makes murph much faster (5-10-15) but at CFNE Ben Bergeron (owner/trainer) set up a break down that front-loaded the squats so you started off at 5-10-25, and ended up at 5-10-5.

that leaves your legs MUCH fresher for the 2nd mile and IMO is the best method I've seen yet....it drastically improved my time and just about everyone elses. Ben's a Genius.
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Old 09-07-2009, 07:35 PM   #8
Shane Skowron
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Re: Murph strategies

I do a set of 10/20/30 and then finish with 18 sets of 5/10/15. The pullups and squats are relatively easy in any scheme, although doing sets of 20 pushups ends up killing me.

Interesting idea from CFNE though -- I'd never heard that one.
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Old 09-07-2009, 07:47 PM   #9
Kevin Daigle
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Re: Murph strategies

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Originally Posted by Shane Skowron View Post
I do a set of 10/20/30 and then finish with 18 sets of 5/10/15. The pullups and squats are relatively easy in any scheme, although doing sets of 20 pushups ends up killing me.

Interesting idea from CFNE though -- I'd never heard that one.
Shane, HUGE difference when you hit the door for that 2nd mile....highly recommend it.
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Old 09-08-2009, 05:18 AM   #10
Justin M. Smith
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Re: Murph strategies

I ended up using a 10/20/30 partition which seemed like a comfortable split. I ended up getting 50:54 w/o a vest.
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