Memorial Day Murph: Managing the Volume

Introduction:

For many functional fitness athletes, annual participation in performing the “Murph” workout is a tradition on Memorial Day. The workout consists of a 1 mile run, 100 pull-ups, 200 push-ups, 300 squats, and finishes up with another 1 mile run. The workout is  named after Lieutenant Michael Murphy and was inspired by his preferred method of training. The workout is very challenging and provides an opportunity to reflect and honor the fallen. Regardless of your fitness level, this workout contains a very high amount of volume. Therefore, it is important to understand how to approach this workout in order to maximize participation and fulfillment with the entire experience.

Scaling: 

Traditionally, this workout is completed wearing a weighted vest during both runs and all repetitions of the body weight movements. However, for those who are unable to complete the workout with the repetitions and/or movements prescribed, it is important to understand what scaling options are available as well as to be able to pick one that is appropriate. If an athlete is able to perform pull-ups, push-ups, and squats without a vest but wearing a vest is too challenging, they can choose to complete the workout without one. Individuals who may be able to perform some of the exercises but not all of them can choose to either decrease the total number of repetitions or swap out exercises as needed to achieve the correct stimulus. For example, pull-ups may be substituted with inverted rows or ring rows instead while push-ups are frequently performed from the athlete’s knees, and squats may be performed to a box if full depth is not possible due to ability or injury. There are numerous other scaling options as well for including banded pull-ups or performing push-ups on the edge of a box. Regardless of which version of the workout an athlete is completing, it should maintain the appropriate level of difficulty for the athlete. One simple way to understand if this is being accomplished is to consider the time frame of the workout. The majority of individuals will complete this workout in about 45 to 75 minutes with some being faster or slower. Therefore, athletes should aim to pick exercise options that are challenging but will have them finishing the workout in this approximate amount of time.

Understanding Pacing and Partitioning:

The second variable to consider with this workout to handle the volume of repetitions is how the middle portion will be broken up. The most difficult method is to perform the workout “unpartitioned,” which would require all repetitions of the pull-ups to be completed before starting the push-ups, and all push-ups to be completed before the squats. However, if performing all exercises in this way is far too difficult to be completed safely, athletes can choose to move between all exercises. Common options include breaking the movements down into 5 rounds, 10 rounds, or 20 rounds. For those who would not be able to manage the cumulative fatigue of having to perform so many repetitions of one movement at a time, performing rounds allows certain muscle groups to rest while continuing to chip away at the total number of repetitions. Beyond simply breaking the movements into rounds of equal repetitions, there are also methods that can be used to further partition repetitions for movements that are particularly difficult. For example, athletes who would particularly struggle with the push-ups may elect to perform 20 rounds of 5 pull-ups, 5 push-ups, 15 squats, and 5 push-ups. By separating the push-ups into two smaller sets rather than one set of 10, this allows for more recovery. Similar to exercise selection, choosing methods of partitioning the repetitions should be made based on the athlete’s ability to maintain appropriate technique and complete the workout in the recommended amount of time.

The Rest of the Week:

Athletes may be feeling the effects of the workout for several days afterward. This may come in the form of soreness or more generalized fatigue. However, it is important to have a plan to address these issues to avoid increased risk of injury later in the week. One of the best ways to address sore muscles is from light activity and mobility work like foam rolling or stretching. Therefore, it is important to avoid complete rest in the days following the workout. Post-workout nutrition and sleep should also be emphasized more to ensure adequate recovery. Finally, athletes should be prepared to auto-regulate their training the remainder of the week. This does not mean individuals cannot still run or lift heavy weights, but they should listen to their body and be willing to adjust their workouts accordingly to avoid excessive stress on certain joints. This is particularly important for those who do not typically perform workouts with such high volume in their usual training. In this case, performing heavy squats within a day or two of completing 300 air squats for “Murph” may be unwise. Since “Murph” is such an intense workout, it may be necessary to decrease squatting, pressing, or pulling volume in the days after. If needed, it will allow for better recovery and keep the athlete performing at their best.

Conclusion:

When taking on the “Murph” workout, it is important to remember the purpose behind it and why you are there. This is ultimately an opportunity to reflect and be part of the great community involved in fitness rather than a time to win a workout. It is intended to be difficult and requires athletes to push themselves while also allowing us to be supportive of those around us.