If you’ve never done a Murph Workout, a hero workout to honor Navy SEAL Michael Murphy, or are just rusty and need a way to start introducing pullups, pushups and squats at higher volume, check this out. This Memorial Day Workout is common among the tactical population, but each year the number of participants has grown to include some beginners and intermediate fitness enthusiasts.
Personally, I do not recommend beginners in fitness to do this workout, as the combination of the 1-mile run, 100 pullups, 200 pushups, 300 squats and 1-mile run can be too much and cause severe soreness, tendonitis and even rhabdomyolysis. As with any fitness goal, a logical progression to accomplish it is needed. Here is how to add in Murph prep training to your regularly scheduled workout:
Split Up the Pyramid
Split the Murph 1-10-1 pyramid into the warmup and cooldown portions of the workout you have planned. Here is how it works:
Warmup
Any day you are doing a full-body workout or just cardio, even, try doing the first half of the Murph Pyramid (1-10) as part of your warmup. Go up as high as you can if you cannot do all 10 sets. It looks like this:
- Set 1: 1 pullup, 2 pushups, 3 squats
- Set 2: 2 pullups, 4 pushups, 6 squats
- Set 3: 3 pullups, 6 pushups, 9 squats …
Keep going up until you reach 10 pullups, 20 pushups and 30 squats, or fail. When you fail at pullups (usually first to go), continue with the pyramid to Set 10 unless you fail at pushups before 10; then stop.
Workout
Now, go do your normal workout. We tested this method recently with a track workout and did the following:
1. Run bleachers for 10 minutes
2. Repeat 10 times:
- Run 100 meters fast
- Run 100 meters easy
3. Rest with 20 flutterkicks (or 20 situps)
4. Repeat 8 times:
- Run 400 meters at goal mile pace
- Walk 100 meters
5. Run 1 mile to pullup bars
Cooldown
Since we went to Set 10 in the warmup, all you have to do is repeat that in reverse order starting at 9. The 9-set “cooldown” reverse pyramid looks like this:
- 9 pullups, 18 pushups, 27 squats; stretch as part of the cooldown
- 8 pullups, 16 pushups, 25 squats; stretch …
Continue down the back side of the pyramid: 7, 6, 5, 4, 3, 2, 1. This total warmup and cooldown 1-10-1 pyramid equals the total volume of Murph (100, 200, 300).
If you add this to your workout week once a week, you will be ready to run the Murph by Memorial Day. If you cannot complete the full 1-10-1 pyramid, that is fine. Do what you can, and your regular addition of this to your training week will help you build the muscle stamina you need to do this without extreme soreness.
Check out the Murph Challenge Workout and remember those who died during Operation Red Wings. There are many Hero Workouts (search online) available if you like the idea of honoring those fallen heroes as you train. You can also find other Murph Workout ideas at the Military.com Fitness Section.
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