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For many, the Memorial Day Murph, done in honor of Medal of Honor recipient Navy SEAL Michael Murphy each year, is tough enough. Doing a mile run, 100 pull-ups, 200 pushups, 300 squats and another mile run is not something you can try on a whim. This workout requires months of specific preparation or years of consistent training.
The Murph EMOM (Every Minute on the Minute)
Most people cannot do a pull-up, much less 100 of them. The official Murph is also done with a 20-pound weight vest, so it is already made to be even harder than most workouts. But, if you are like the few who consider the Murph part of a normal workout session, you may like this method.
The Murph is a race for many, but too many jeopardize clean reps by taking half reps and racing/poor form. This method allows for a stricter form of these exercises. Here is how it works:
100 Pullups with flutter kicks: Do max-rep sets of pull-ups EMOM. But when you are not doing pull-ups, you must do flutter kicks until the next minute. Continue each minute doing pull-ups and “resting with flutter kicks” until you reach 100 pull-ups.
200 Pushups with planks: Do max-rep sets of pushups EMOM. But when you are not doing pushups, you must remain in the up-pushup position, or plank pose, until the next minute arrives. Continue doing max-rep pushups each minute, “resting” with the plank/leaning rest, until you reach 200 pushups.
300 Squats with wall sits: Do max-reps sets of squats EMOM. But when you are not doing squats, you do a wall sit until the next minute arrives. Continue doing max-rep sets of squats each minute, “resting” in the wall sit position, until you reach 300 squats.
Murph Preparation
If you want to succeed with this workout, you may want to start your preparation several months before Memorial Day. Typically, we select one of the three most common methods: pyramid, supersets or max-rep sets.
The Murph Pyramid
The 19-set pyramid (1-10-1) is a classic way to build up to your first Murph completion. It looks like this:
Set 1: 1 pull-up, 2 pushups, 3 squats
Set 2: 2 pull-ups, 4 pushups, 6 squats
Set 3: 3 pull-ups, 6 pushups, 9 squats …
Keep going up, doubling pushups and tripling squats, until set 10: 10 pull-ups, 20 pushups, 30 squats. Then repeat all in reverse order back to 1. This will equal 100 pull-ups, 200 pushups, and 300 squats.
The Murph 10 Super Sets
As you progress with your training, you may be able to get it done in 10 sets. Try this:
Repeat 10 times:
- Pull-ups 10
- Pushups 20
- Squats 30
The Max Rep Murph
This is an advanced method that requires max effort on each set until the Murph reps are completed. Max out on pull-ups, then do pushups, then squats. Above-average fitness levels can get this done in 5-6 sets, while exceptional levels can do the Murph in 3-4 sets.
Check out the Murph Challenge Workout and remember those who died during Operation Red Wings. You can also find other Murph Workout ideas at the Military.com Fitness Section.
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21 Comments
The pyramid method for preparing for the Murph, which involves a 19-set pyramid of increasing reps, seems like a great way to gradually build up to the full workout, reducing the risk of injury.
I’m intrigued by the idea of incorporating stricter form into the Murph workout, as it’s easy to sacrifice proper form for speed, especially during the 100 pull-ups and 200 pushups.
I’m interested in trying out the Murph EMOM method, but I’m concerned about the risk of overtraining and injury, especially if I’m not properly prepared or don’t have a good understanding of the exercises and techniques involved.
The Murph pyramid method, which involves gradually increasing the number of reps over 19 sets, seems like a well-structured approach to building up to the full workout, but it requires a lot of dedication and consistency.
I’m skeptical about the safety of doing 100 pull-ups, 200 pushups, and 300 squats in such a short period, even with proper form, as it can put a lot of stress on the joints and muscles.
The fact that the Murph workout is done in honor of Navy SEAL Michael Murphy adds an emotional and motivational aspect to the challenge, which can help push individuals to push themselves beyond their limits.
The memorial aspect of the workout is a powerful motivator, and it’s a great way to pay tribute to Michael Murphy’s sacrifice.
Doing max-rep sets of pull-ups, pushups, and squats every minute, with ‘rest’ periods of flutter kicks, planks, and wall sits, respectively, sounds like a grueling test of physical and mental toughness.
The article mentions that most people cannot do a single pull-up, let alone 100, which highlights the exceptional level of fitness required to even attempt the Murph workout, and the need for careful preparation and training.
I appreciate the emphasis on gradual progression and consistent training in the article, as it’s essential for building up to the Murph workout and avoiding injuries or burnout.
The article highlights the importance of proper preparation and training for the Murph workout, which involves months of specific preparation or years of consistent training, and it’s not something that can be taken lightly or attempted without proper guidance and support.
The Murph workout is not just physically demanding, but also requires a lot of mental preparation, as it’s done in honor of Navy SEAL Michael Murphy, and one needs to be motivated by more than just physical goals.
The Murph workout is an extreme test of physical and mental endurance, and the EMOM method with extra exercises takes it to an even higher level, requiring a very high level of fitness, strength, and mental toughness.
It’s not just about the physical challenge, but also about the mental preparation and dedication required to push through the workout.
I appreciate the emphasis on proper form during the Murph workout, as it’s easy to get caught up in the competition aspect and sacrifice form for speed, which can lead to injuries and poor performance.
Proper form is essential, not just for safety, but also for getting the most out of the workout and improving overall fitness.
The fact that the official Murph is done with a 20-pound weight vest already makes it extremely difficult, and adding the EMOM method with extra exercises makes it even more challenging, requiring a very high level of fitness.
Yes, the weight vest alone adds a significant level of difficulty, and the EMOM method takes it to an extreme level.
I’m curious about how the Murph EMOM method affects the overall time it takes to complete the workout, compared to the traditional method, and whether it’s more or less efficient.
The Murph workout already seems incredibly challenging, but adding the EMOM method with flutter kicks, planks, and wall sits takes it to a whole new level, requiring a high level of endurance and strength.
The idea of ‘resting’ with flutter kicks, planks, and wall sits during the Murph EMOM method is misleading, as these exercises themselves are quite strenuous and require a lot of endurance.