How to Not Suck at Murph in 2026
The short answer
The fastest way to improve your Murph time is to partition the calisthenics and pace smart. Break the 100 pull-ups, 200 push-ups, and 300 squats into manageable rounds instead of going for broke, use an efficient pull-up strategy, keep your push-ups quick, and stay mentally locked in. Do that, warm up and cool down properly, and you will move faster while staying injury-free.
Getting ready for Murph can feel daunting, especially if you are chasing a personal record. These five tips come from Jerred Moon, a longtime Murph veteran, and Dave, a licensed physical therapist, and they will help you crush your time while staying healthy.
Understanding the Murph Workout
The Murph workout, named in honor of Lieutenant Michael P. Murphy, is a one-mile run, followed by 100 pull-ups, 200 push-ups, and 300 air squats, finished with another one-mile run. It is physically demanding and mentally challenging, so tackling it with a plan makes all the difference.
Tip 1: Break Up the Calisthenics for Better Pacing
The single most effective strategy is partitioning. Instead of doing all the pull-ups, then all the push-ups, then all the squats, break them into rounds. A classic approach is 20 rounds of 5 pull-ups, 10 push-ups, and 15 squats.
- Why it matters: partitioning keeps a sustainable pace and delays muscular fatigue so you keep moving.
- How to do it: break the movements into manageable sets from the very first round.
- Common mistake: going for all reps of one movement at once, which leads to burnout and long recovery breaks.
Tip 2: Use an Efficient Pull-Up Strategy
For the pull-ups, a kipping technique can boost your efficiency by generating momentum, making it easier to complete more reps in less time. Use your legs to create upward drive. If you start to struggle, switch to fast singles: one rep, drop down, and immediately go again. If you are new to kipping, make sure you have the strength and technique to do it safely.
Tip 3: Optimize Your Push-Ups
To keep your push-up pace high, control how you lower yourself. Drop quickly to the floor and press back up without lingering on the way down, which minimizes eccentric fatigue. Practice this before the workout, and if you need a break, rest briefly at the top of the push-up rather than at the bottom.
Tip 4: Maintain a Strong Mental Game
Your mindset heavily influences your performance. Approach Murph intending to conquer it, not just survive it. Keep your focus on the current segment rather than the whole workout to avoid feeling overwhelmed, and visualize finishing strong to stay motivated.
Tip 5: Warm Up and Recover Properly
Do not skip the warm-up and cool-down. Use dynamic stretches and light cardio beforehand to prime your muscles, and stretch and cool down afterward to aid recovery and reduce soreness. Proper warm-up and cooldown routines also help prevent injuries so you can keep training consistently.
Frequently asked questions
What is the Murph workout?
Murph is a one-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another one-mile run. It is a high-volume hero workout named after Lieutenant Michael P. Murphy.
How can I improve my Murph time?
Partition the calisthenics into small rounds, use an efficient pull-up strategy like kipping or fast singles, and keep your push-up tempo quick to maintain speed throughout.
How should I prepare for Murph?
Practice the techniques for each movement, build your calisthenics volume ahead of time, warm up and cool down properly, and prepare mentally for a long, demanding effort.
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