Your Murph Survival Guide

Murph is officially here! If you haven’t heard already Murph can be a challenging workout, but it isn’t impossible. Follow this guide to make sure you have the best experience possible this Memorial Day Weekend!


This guide applies to both first time Murph participants and hardened veterans.


Tip 1: Hydrate

Make sure you hydrate the night before you plan on hitting Murph. Try to space out your water consumption throughout the evening so you don’t drink it all before bed and then just pee it out in the middle of the night. Half your body weight in ounces should be adequate water the night before. In addition to water you’ll also want something with sodium, potassium, and magnesium to help keep your body’s pH levels balanced. These can come in the source of a sports drink or something more natural like bananas, sweet potatoes, greens, nuts, seeds, sea salt, etc.


Tip 2: Listen to your Coaches

You’ll be doing a lot of pull ups, push ups, squats, and running during Murph. If your coach tells you to scale or do a different movement, please listen to them. Just because you regularly do pull ups doesn’t mean 100 in a workout is appropriate for you. Scaling will be your best friend during Murph.


Tip 3: Don’t Complain

We do Murph to commemorate the life of Navy Seal Michael P. Murphy who gave his life to save the rest of his platoon. Memorial Day is a holiday to commemorate those who sacrificed everything for our freedom. When you want to complain about how hot it is or how you don’t think you can do another 100 squats, just remember that there will be someone who gets the knock on their door this weekend that their husband isn’t coming home from overseas. Perspective is a powerful thing and it will be very important during Murph.


Tip 4: Grab a Partner

Partnering up for Murph is a great way to pace out Murph. Grab your workout buddy and split the reps in half. This will allow you to pace the workout better and have an overall better experience. Murph should be challenging but it shouldn’t be a workout that leaves you sore for two weeks.


Tip 5: Don’t Rip!

If you’ve spent anytime around a CrossFit gym, you know that the occasional hand rip happens from hanging on the pull up bar. While rips are sometimes worn as a badge of honor, we don’t encourage them. Hand rips will keep you from getting back into the gym and resuming normal training. They’re also pretty gross. We strive to maintain a clean gym and blood on pull up bars doesn’t exactly aline with that. If you feel a hand tear coming on, move to ring rows to preserve the skin on your palms.


Tip 6: Go Easy on the First Run

Murph is not won on the first mile but it can certainly be lost. Don’t put yourself in a bad position for the rest of the workout by setting a new mile PR the first seven minutes of an hour long workout. If you lead off with an uncomfortable pace, you need to dial it back ASAP.


Tip 7: Show Up

Murph is just like any other workout. It can cause some anxiety at the start but once you get settled in, you’ll see the light at the end of the tunnel and before you know it, it's all over. The hardest part is just getting started, so show up, work hard, and have fun!



CrossFit Auburndale will be hosting "Murph" Saturday, May 25th at 9am. The event is open to the public, for more info click here.

All proceeds will be benefitting Wounded Warrior Project



Blog written by Cameron Andrews, Owner/Operator - CrossFit Auburndale

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