8 Murph Workout Tips and Strategies to Crush the Hero WOD

May 13, 2021

It’s that time of year again, Murph is back. The yearly tradition of testing our limits and being outrageously sore for Memorial Day has returned and this content is going to help you crush it.  

Whether it’s your first Murph or fifth, there are tips and strategies to prepare your body, finish the workout, and recover. 

Before we dive in, let’s remind ourselves of the biggest rookie mistakes.

  • Not having hand protection
    • Get your WODWAX, grips, tape, etc.
  • Going out too hot
    • Pace yourself!  It’s a long one!
  • Trying to do Murph RX without adequate training
    • Scale reps so you can make it through in 60 -75 minutes MAX.

Steer clear of the above list and follow the suggestions below to dominate the Murph this year.

Preparing for Murph

Preparing for the Murph is the most impactful thing you can do to complete the workout. Below are tips to help you get ready for memorial weekend.

Create a game plan and stick to it

Murph has a lot of reps so you need to create a game plan for the bodyweight movements and stick to it. If you’re new to CrossFit, try 20 rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats) because this particular rep scheme helps keep muscle failure low and also gives your arms a nice break while you squat.

Come Mentally Prepared

Bring mental tenacity to Murph day. It’s a long and gruesome workout that requires you to chip through it rep by rep. Know ahead of time if you’re going to partition the workout and visualize how you want to finish that last mile run.

Have the right gear

100 pull ups will tear up your hands. Be prepared for this by having WODWAX on the bar and grips for your hands. The last thing you want is to tear halfway through your pullups. Not fun. 

Pace yourself

If it’s your first time running Murph, start conservatively. If you know you can run a 9 minute mile, aim for 10. If you know you can run a 6 minute mile, aim for a 7. Break the reps up early and often!

Hydrate like crazy

This workout is a breeding ground for muscle fatigue. Limit cramping and muscle failure  by drinking 4 liters of water in the twelve hours leading up to the workout.  Bring a sports drink or water for during the WOD.

Just Keep Moving 

The best mental motto is “just keep moving”. This is a 600 rep workout, with two miles of running, potentially with a weight vest, and things are going to get dicey. Stick to your plan and just keep moving. Keeping a consistent pace is how pros crush Murph.

Recovering from Murph

Get your core temperature down

Get those ice pops ready for after the Murph to get you core temperature down. Your body is going to be running extremely hot and heat exhaustion is real.  Remember those push pops as a kid? Get some!

Hydrate with Water + Electrolytes

Your body is going to have a lot of lactic acid from this workout and electrolytes will help neutralize this. Have an electrolyte drink like Pedialyte or Gatorade ready to reduce future soreness. A little sugar-water and electrolytes will go a long way in this workout.

Final Thoughts

The Murph pushes our body to it’s limits. Preparation and planning are key to crushing this year's Murph WOD.  Keep those hands safe and good luck!