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“Murph workout prep” starts with a gulp of dread. It’s tough, it’s brutal—and yes, it was designed for Navy SEALs. But here you are, a CEO in custom loafers, staring at a workout named after a war hero. And it’s got a mile run sandwiching 100 pull-ups, 200 push-ups, and 300 squats. What kind of sadist dreams that up?
You’re not wrong to feel like Murph is a monster. But here’s the secret: you don’t have to be a soldier to train like one.
Why Murph Matters (Even If It Terrifies You)
Murph isn’t just about sweat angels and shredded hands. It’s about resilience.
- It’s a test of mental stamina, not just muscle.
- It’s a reminder that fitness is earned, not gifted.
- And it’s one hell of a tribute to Lt. Michael Murphy, who gave everything.
For high performers like you—used to strategy, deadlines, and high-stakes decisions—Murph isn’t out of place. It's actually familiar. Like a business deal, it looks overwhelming until you break it down, plan your moves, and execute with precision.
So let’s do just that.
The Myth of “Too Hard”
You don’t “do” Murph. You train for it.
The full Murph is not a requirement. It’s a destination. And like all worthy goals, the path is paved in progressive overload, not blind suffering.
Let’s reframe the fear. You’re not underprepared. You’re under-strategized.
The Murph, Deconstructed Like Fine Sushi
Here’s the classic recipe:
- 1 mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1 mile run
(Wearing a 20lb vest if you're feeling heroic)
Now let’s slice that beast into sushi-sized bites:
✅ Scaling Is Not Cheating
Let me say that louder: Scaling is not cheating. It’s smart adaptation—like flying private instead of commercial. You're still getting there. Just better.
Try this:
- Half Murph: Cut all reps and distances by 50%.
- Partner Murph: Split it with a friend. Misery loves company, and company makes it fun.
- Partitioned Murph: Break reps into smaller sets. Like:
- 20 rounds of 5 pull-ups, 10 push-ups, 15 squats
Choose the version that fits your current fitness, not your ego.
Your 3-Week Murph Primer
If you're three weeks out, start here. No gear. No drama. Just solid prep.
Week 1: Bodyweight Foundation
Focus on form, not fire. Think slow, controlled movements. Like a craftsman laying stone.
- Pull-ups (or ring rows): 3 sets of max reps
- Push-ups: 4 sets of 10-15
- Air squats: 3 sets of 20, heels down, chest proud
- Runs: 2 x 800m jogs per week
Goal: Build consistency. Not soreness.
Week 2: Volume Meets Strategy
Now layer on volume and partitioning.
- 10 rounds:
- 3 pull-ups (or rows)
- 6 push-ups
- 9 squats
- 1 mile easy run after
Twice this week. Rest days in between.
Week 3: Simulation Mode
Test your approach. Run it with intention, not ego.
- Partitioned Murph (no vest)
- Time yourself, but don’t race
- Notice pacing, transitions, and fatigue
Post-workout tip: Ice bath or float therapy. You’ve earned it.
Murph Day: Own the Experience
Come in fed, hydrated, and mentally dialed.
- Fuel: Light breakfast with carbs and protein
- Gear: Good shoes, sweat-wicking gear, chalk
- Mindset: “This is hard, but I’m harder”
Start partitioned. Focus on breath. Use smooth reps. The goal is completion, not collapse.
And remember: no one cares if you scale. But they will notice if you don’t show up.
This Is Bigger Than One Workout
Murph is a mirror. It reflects where you’re strong, and where you’ve got work to do. It reminds you that fitness isn’t about perfection, it’s about progress under pressure.
You didn’t build a career by avoiding hard things. You built it by preparing for them.
Murph’s the same.
Parting Shots of Wisdom
- The workout is hard. That’s the point.
- Train for it like you would a boardroom pitch.
- Show up. Scale smart. Finish strong.
- Laugh at your soreness the next day—it means you did something worth remembering.
This isn’t just fitness. It’s fortitude in motion.
