How To Dominate MURPH! [WOD STRATEGY]
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- Опубликовано: 5 май 2019
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I don’t do CrossFit pull ups, so pull ups are the hardest for me.
These are meant to be done with crossfit pullups? No wonder why it took me forever to get the pullups done
I'm curious as to what pullups Murphy actually did.
Respect
Good answer 😂
What's a crosfit pullup
Push-up saver technique:
5 pull-ups
5 push-ups
15 squats
5 push-ups
X 20 times each
Trained for three months to get under an hour. Don't let you get fooled by the times, Murph Challenges everybody. The scale for Pushups is key!
Did a HALF Murph with no weight and no runs... i still died .
The push ups always get me on this one too! I don't mind though because I love the idea behind this workout 😁
This is awesome...I wish I had seen this video last year before I tried the Murph. I like 10/20/30 method that you suggested...I know I'll start to fatigue on the pullups. But I like the idea of switching up the pullups for chin ups. I'll get to hit the biceps as well. Good luck to everyone who attempts this workout and a happy memorial day
Very good work out, mentally also tough. For me the pull ups were the hardest.
I love your “no complaining” rule!
Perfectly fine with push ups, used to do 10 sets of 10, 20, 30. Went to 6 of 17, 34, 50. Now do 20 sets of 5, 10, 15, because someone recommended that for a fast time. I can now do the full Murph in about an hour, when I started at an hour and a half.
Great advice!!!! Love the you can’t give up! I also focus on not spending a lot of time on the negative. Use gravity if you can! 50:25 Rx minus best!!!
Thank you, that helps! I’m trying to break the record. My time is 36:29 with 20lbs vest straight through.
Do real pull ups. Your time will be doubled but the satisfaction is you did correct pull ups.
@@edwardgomez3633 how do you know how did he done his pull ups?
I did the Murph with a weighted vest for the first time last year, definitely aiming to do if faster this year. Last year I just squeaked under an hour. #runwithbrad
Always made it block for block but splitting it is sure a good way to training makeing the Murph original perfect
Thank you.
Thank you you for the tips Sir.
1 mile run
(-×5 pull up
-×10 push up
-×15 squat) × 5
x 4 series
1 mile run
(with plate 10 kg time 58 min)
my age: 39 year
weight: 74 kg
good luck guys and ladyes 😉
Use this workout for a warmup
Just finished my 3rd Murph this weekend! It’s tough! Honestly the pull-ups pushups and squats wouldn’t be bad at all if there were no runs. I’m not a strong runner at all so the runs are what absolutely DESTROY me
We actually had to do this at the school i go to for JROTC Raiders and i didn’t know we were doing that that day so i had taquitos and chili cheese dogs and had no where near enough water so i wasn’t prepared i think the hardest part was squats for me tbh pull ups and push-ups are my strong suit i just hope by the time i’m 18 in two years i can get like sub 30 on the Murph( no weight) wish me luck😂😂
I just did Murph without a vest 20 rounds of 5-10-15 each round of 1:30 minute with 30 seconds rest.. with dead hang pullups.. and it still was difficult but I got thru it.
What are the "gymnastics" portion of the Murph unless it is regarding those Cross Fitters doing Saturday Night specials for pull ups?
i always do them like all together , 100 pull ups then the push ups andd then the squads didnt know we can do them like thart as well
doing my first scaled murph today
I do burpees for an hour with 4 to 5 pump, sumo squats, and jumping squat
The pullup is the hardest part for me.
Its gonna be a storm during Murph where im at but im gonna still crush it 💪🏽🇺🇲
If your duplicating Michael Murphys work out ask yourself why your doing CrossFit swinging pull-ups? This is suppose to be hard. Why make it as easy as possible with easy pull ups and chicken neck pushups and splitting? Do the Murph like Lt. Murphy!
I’m currently 14 and trying it for the first time but not with the weighted vest
Dude was a Navy seal...so its okay if you cant do it exactly like him. Still a beast workout.
Great video! I would probably end up doing this workout at home and I have a 20lb weighted vest and a nice doorway pull-up bar. My question is can you vary the pull-ups from regular pull ups, neutral grip pull ups and underhand chin-ups? Thanks!
Sorry for the delay in responding. Handling our brick and mortar gym through C19 has proven more time consuming than I thought. You can do the pull-ups any way you want. I personally find rotating my grip from the beginning to help tremendously.
@@structureyourstrength8224 Thank you sir! Much appreciated! Stay healthy!
Do you do these exercises every day or not?
Good video, thanks! I tend to blow out on pushups after 60 or so, so this year I think I’ll try
20x
5 pushups
5 pullups
5 pushups
15 squats
There is more transition time, but I think it might help the 200 pushups!
Just make sure to keep the transitions quick!
pullups not push ups are the hard part
Day 2,completed
I’m really weak, I can only do like 2 pull ups at a time is there any substitutions?
Hey Dilan, you can always sub ring rows/TRX Rows/Body weight rows. Trust me, it is still a workout!
I did Cindy style, but still can straighten my arms after 4 days :(
I can do the pushups, pull-ups and squats easy enough. It's the running I struggle with. Does anybody have tips for improving the run?
Check out instagram.com/happygorun. If you have been watching our videos, you may recognize who runs it.
strict oor kipping pull ups?
Mike Murphy.
I have done29:52 without vest and doing strict pull ups.
Doing 2 pull ups 4 push ups 6 squats x50
Should i keep trying to lower this time or try it with a vest.( i am 17)
My miles were 5.20 5.40
That is solid, try it with a vest to compare.
Thank you a lot for your answer
I crushed it in 2015, I did the 10, 20, 30 x10 method. did it in 40:37.
The push-ups were the absolute easiest for me. Pull-ups not too bad, squats killed my lower back. My cardio is the biggest problem
I did the murph recently in 29:40 minutes and I was always switching from Legs to arms, 5x 40 push ups/ 30 squats,10x 10 pull ups / 15 squats rest, while squating my arms were resting, think from pull ups to push ups you would fatigue the arms too fast
Did you do pull ups or those swinging thing chin ups? Mike did pull ups and other forms should not be recognized.
@@edwardgomez3633 kipping pull ups are legit form of pull ups, but I did normal once
Not bad. That means you are the world record holder for the Murph with partitions. I guess so far it was at around 34 minutes, if I'm not mistaken.
The Pull Ups are what Kicks my ass
I do 8 rounds but am going to try and do the 5 round setup. I’m hitting sub 35’s. How’s that stack up with most CrossFit people?
I couldn't tell you what most CF people get, but going sub 40 minutes is one of the goals.
Structure Your Strength thanks.
delco?
I struggle with pull ups
A guided missile destroyer is named after LT Michael Murphy, not a battleship.
Does CrossFit realize that Murphy didn't do "Kip" pullups? Definitely a much harder workout with legit pullups (or even minor leg swing)
plot twist the hardest by far are the pullups, but crossfit just cheat on those
Shhhhh
Bingo😂
Train for it lmfao lol
20x
5 pullups
5 pushups
8 squats
5 pushups
7 squats
Never done this before, but I'm thinking
5pull ups
10push ups
20squat
For 15 rounds, then 5 round of 5 pull ups and 10 push ups
I usually use the squats to rest my upper body. If you have solid push-ups, this strategy could work well.
@@structureyourstrength8224 yeah my legs tire and running is my strongest, gett better but not strongest. Push ups shouldn't be a huge issue. Let's see how it goes
Sounds nice but why no hindu squats, but people suggest kipping pull-ups?
The best way to do is not to break it apart. Thats how he originally do it
*did
This is still a good progression to the real Murph
can't I skip the pull ups?
No way!
@@structureyourstrength8224 i can't do pull ups, weight is 100kg. Should i do this?
@@tushardhar5471 I would substitute Ring Rows or TRX Rows for the pull-ups.
This doesn’t help if you go straight through
CrossFit pull ups are not pull ups imo
So do strict pull-ups.
Certainly sir I do :)