With today being the start of Murph prep, now is a great time to work on form and efficiency in whatever pull-up option you plan to use when we do full Murph in 5 weeks.

Level 1: jumping pull-ups
Level 2: kipping or butterfly pull-ups
Level 3: vested

You have 50 pull-ups coming up in the workout, so don’t do a lot of volume now. Play around with different heights for jumping pull-ups, work on improving form in kipping/butterfly, or practice with a vest for level 3.


For time:

Run, 800 m

50 Pull-ups

100 Push-ups

150 Air Squats

Run, 800 m

Partition the pull-ups, push-ups and air squats as needed. Start and finish with an 800 meter run. If you’ve got a twenty pound vest or body armor, wear it.

TARGET SCORE
Target time: 20-25 minutes
Time cap: 32 minutes
Large Class Target time: 25-28 minutes
Large Class Time cap: 40 minutes

STIMULUS and GOALS
Murph is happening at the end of May. In preparation, the following weeks of programming will have variations of “Murph” movements to get athletes prepped for the Memorial Day workout. With this being the first iteration of Murph, stimulus should be moderate across the workout. Athletes should settle in and find a comfortable pace and rep scheme to work through reps consistently. Athletes ARE allowed to partition the pull-ups, push-ups, and air squats in any fashion they prefer. The runs must be done unbroken.

For newer athletes, we recommend not using a vest on the first Murph Prep. Advise advanced athletes that they can attempt it with a weighted vest if they are comfortable.