MURPH - How to Scale and Partition

Each Memorial Day Columbia CrossFit performs the hero workout MURPH. This is a workout that is performed in CrossFit gyms and by fitness enthusiasts around the world to honor those lost during active duty in service of our country and to honor Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

MURPH is...

For time:

1-mile run

100 pull-ups

200 push-ups

300 squats

1-mile run

*with 20/14lb weighted vest

Partition the pull-ups, push-ups, and squats as needed, wear a weight vest if appropriate.

Murph is programmed and intended to be a partitioned workout. With that said, the best way to perform MURPH is in a manner that is appropriate for your physical capacity.

This is a very big, high volume workout with a lot of reps. If not scaled/partitioned appropriately due to its high volume, it can lead to overuse injuries or excessive muscular breakdown if you have not been training and your body is not prepared for the work.

At Columbia CrossFit, most members choose a partitioned or reduced volume option, supported by our coaching staff to ensure they are getting the approprate workout that meets their fitness capacity.

The stimulus of Murph is intended to be a 40-60 min workout depending upon the scaling options you choose. Below are common ways to scale the workout movements depending upon your capacity:

Run - Reduce the distance, walk or ride a bike if running is not an option.

Pull Ups - Reduce the number of reps, assisted/banded pull ups, ring rows

Push Ups - Reduce the number of reps, peform reps off of knees, or peform push ups off of a bench, box or barbell to elevate the surface

Squats -Reduce the number of reps, perform squats to a box

Below are some of the more popular partition/reduced volume options in order from most to least chalanging.

PARTITIONED OPTION A - Full Rep, Higher Volume in Movements

1 Mile Run

5 Rounds

20 Pull Ups

40 Push Ups

60 Air Squats

1 Mile Run

PARTITIONED OPTION B - Full Reps, Moderate Volume in Movements

1 Mile Run

10 Rounds:

10 Pull-ups

20 Push-ups

30 Air Squats

1 Mile Run

PARTITIONED OPTION C - Full Reps - Pull Ups, Push Ups and Squats Broken Into Small Sets

1 Mile Run

20 Rounds:

5 Pull-ups

10 Push-ups

15 Air Squats

1 Mile Run

PARTITIONED OPTION D - Full Reps - Breaks Up Push Ups Into Two Sets of 5 Reps

1 Mile Run

20 Rounds:

5 Pull-ups

5 Push-ups

15 Air Squats

5 Push- Ups

1 Mile Run

MODIFIED VOLUME A - Less Volume - Less Reps Per Set - Full Running Distance

1 Mile Run

10-15 Rounds:

5 Pull-ups

10 Push-ups

15 Air Squats

1 Mile Run

MODIFIED VOLUME OPTION B - Less Volume - Less Reps Per Set - Reduced Running Distance

800 Meter Run

8-10 Rounds:

5 Pull-ups

10 Push-ups

15 Air Squats

800 Meter Run

AMRAP OPTION - Breaks Up Movement (Similar Time Frame of Workout)

AMRAP 45:

200 Meter Run

5 Pull-ups

10 Push-ups

15 Air Squats

Remember, performing MURPH is not about “you” or “your ego” it's about honoring those who made the ultimate sacrifice, regardless of how you perform the workout.

Coach Pat

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