Murph Workout for Beginners

How to Train for a Run

1. Start with run-walk intervals. For example, you may start by running/jogging for 30 seconds, then walking for 30 seconds. Repeat this pattern until you run your target distance. As you build cardio endurance, gradually increase your running time while decreasing walking time. Continue increasing your running time until you are able to run for the entirety of the mile. 
2. Focus on cross-training. In addition to adding short and medium-distance runs to your training routine, I recommend following a strength training for runners workout plan that incorporates core, upper body and lower body exercises.

Common Mistakes: One of the most common mistakes made during the Murph is starting off the run portion too fast. You need to pace yourself to maintain energy for the rest of the workout, so pace yourself during the run portion.

Modifications: There are several ways to modify the run portion of a Murph. You can reduce the distance of the runs, walk the runs or omit the second run completely. You can also sub you can substitute jump rope, rowing or cycling.

How to Do Pull-Ups

1. Reach up and grip the pull-up bar with your palms facing away from your body (overhand grip), hands slightly wider than shoulder-width distance apart.
2. Hang from the bar: Allow your body to hang freely with your arms fully extended.
3. Perform the pull-up: Initiate the pull-up by squeezing your shoulder blades together and pulling your chest towards the bar. Keep your elbows pointed downward throughout the movement.
4. Complete the pull-up: Continue to pull your body, pulling your chest up until your chin is above the bar, or as high as you can comfortably go. Keep your core engaged and your body straight throughout the movement.
5. Lower yourself down: Slowly lower yourself back down to the starting position, extending your arms fully to return to the starting position.

Common Mistakes: Instead of thinking “chin over bar,” think “elbows to hips.” This encourages proper muscle engagement and prevents excess straining or swinging.

Modifications: If you can’t do a pull-up, start by performing assisted pull-ups with a resistance band (shown on the right). Then, increase max pull-up reps by following a pull-up progression program. When I tackled my first Murph attempts, I used pull-up assist bands, starting with lighter bands and adding heavier bands as the workout progressed. You might finish the workout with jumping or negative pull-ups. You could also substitute ring rows for pull-ups.

How to a Do Push-Up

1. Start in a high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up towards your belly, feet hip-width apart. Option to place your hands on weights if you have wrist pain.
2. Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
3. Slowly lower your chest down towards the ground as your elbows fall back towards your hips (not out to the sides).
4. Once at the bottom of your push-up, exhale as you push back up into a high plank position.

Common Mistakes: Try tucking your elbows in slightly (about a 45-degree angle) rather than straight out (90-degree angle) to protect your shoulder joint. If you look at your body from above, your elbows should form an “A” shape, not a “T” shape.

Modifications: If you can’t do a push-up on your toes, start with incline push-ups or resistance band push-ups, as shown below. When I was tackling my first Murph, I performed all push-ups from an incline. The push-ups remain the hardest part of the Murph for me. Now, I start with standard push-ups on my toes and finish with incline push-ups. Increase your max push-up reps by following a push-up progression program.

How to Do an Incline Push-Up

1. Stand in front of your bench. The higher the surface, the easier the push-up will be.
2. Plant your hands on the bench and step back into a high plank position. Your shoulders are stacked over your wrists, and your spine is neutral.
3. Hold this incline plank position, maintaining a straight line with your body, as you slowly lower your chest towards the bench. Lead with your chest, elbows fall about 6 inches away from your body (not out to the sides).
4. Once at the bottom of your push-up, exhale as you push back up into a high plank position.

How to Do a Push-Up with a Resistance Band

1. Loop one end of a long loop resistance band over a pull-up bar or elevated surface, ensuring it’s secure.
2. Plant your hands on the ground and step back into a high plank position. Shoulders are stacked over wrists, neutral spine. Position the band under your hips.
3. Hold this plank position, maintaining a straight line with your body, as you slowly lower your chest towards the ground. Lead with your chest, elbows fall about 6 inches away from your body (not out to the sides).
4. Once at the bottom of your push-up, exhale as you push back up into a high plank position.

How to Do an Air Squat or Squat

1. Stand with your feet shoulder-width apart, shoulders stacked over hips, and knees slightly bent. Think about engaging your core and keeping your spine neutral. 
2. Lower into a squat by sitting your hips back (as if sitting in a chair). Lower until your thighs are parallel to the floor, 90-degree bends in both knees. 
3. Drive through your heels to stand tall, completing one rep.

Common Mistakes: Don’t allow your knees to collapse in – instead, focus on pressing your knees out towards your pinky toes.

Modifications: Consider doing box squats or shallower squats to reduce intensity. Alternatively, if squats don’t feel good, substitute these lunge and squat alternatives. When I was doing this workout post-knee surgery, I would sub glute bridges for squats.