Alongside Fran, Murph is the arguably the most well-known of CrossFit workouts and one that every CrossFitter should complete at least once.
 
Although it looks brutal (and it is!) Murph is a rarity in that you get to choose your rep scheme. The run portions must be completed as a sandwich around the gymnastic reps so you may break up the Pull-ups, Push-Ups and Air Squats whatever way you would like. Isn’t that considerate?
 
The graphics below show 6 common Murph strategies to give you an idea of how to plan.  Try not to choose the strategy entitled 'The Mess'...
 
In terms of stimulus, what we are after is:

• Complete the workout in 35-50 minutes
• Move at a consistent pace throughout
• Keep your runs to less than 10:00 each
• Partition the gymnastics into smaller and manageable sets that allow for unbroken reps

 
TOP TIPS:

1. Scale to your ability: Reduced reps & elevated push ups are your friends today. If you have less than 6 months of CrossFit experience, I would strongly recommend completing 'Intermediate Murph' with a scaling option to suit.
2. Don’t Sprint…the first mile or the first couple of rounds of gymnastics. If you fail to heed this advice, tomorrow will become the nightmare of all nightmares. 
3. Weighted Vests are only if you have performed "Murph" in the past and consider yourself an elite CrossFitter.
4. Have a Plan: Choose a strategy where you break up the sets based on your own weakness e.g struggle with Push Ups? Do a version of the Ninja rep scheme & determine the number of reps that you know you can always complete in a single set of that movement. Build your plan around that.
5. Keep a few reps in the tank: Maxing out on a set of pullups when you still have 73 to do would not be the smartest decision of your life.
6. Stay on Quality Street: Don’t sacrifice quality for speed - those high air squats or snaky push ups that you think no-one is noticing? Well, they do notice and are grumbling inside.
7. Don’t panic: What happens if my rep scheme goes to sh$#? Then you are slipping into 'The Mess' strategy but fear not, singles are your friend. If you can keep moving and chip away at the reps, you will get there.
8. Scale to your ability: Yes, I know this is also tip number 1 but it's by far the most important. Murph is supposed to be tough but please be sensible, there is no point destroying your arms and missing weeks of training. Remember, scaling is cool.
9. Have Fun: It's a workout after all.

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'I'm not fit enough....I could never do that...CrossFit is too hard for me...I need to get in shape before I start CrossFit.'
 
We regularly hear these statements in conversations about CrossFit. Not just from those who have never participated, but also from former CrossFitters who feel they aren't fit enough to return.
 
Needless to say, all are absolutely and unequivocally false.
 
There is and never will be a minimum standard of fitness before you can either start or return to CrossFit.
 
CrossFit IS how you get in shape.
 
The fittest & rippest ( is that even a word?) fire-breathers on earth who contest the sport of CrossFit probably don't help this perception, as like Oran Johnston, they love to get their shirts off at every opportunity.
 
But the CrossFit Games athletes aren't the soul of CrossFit.  CrossFit is about everyday people finding a way to move their bodies, increase their fitness and ENJOY the experience.
 
Our version of CrossFit is more about quality than competition. The quality of your movement, the quality of your experience and the quality of your life. 
 
Don’t get us wrong, we still include competitive elements that we use to bring out the best of you, but your ability to come back to class tomorrow and continue getting healthier is much more important than a one-time workout performance. And our balanced programming reflects this.
 
Regardless, no amount of being “in shape” will ever change the challenge of the workouts. The workouts are always tailored to where you are at, regardless of fitness level.
 
We don't make you fit the workout, we make the workout fit you.
 
Coaches might change the movements in a workout, or they might change its length. They might ask an athlete to lift more or less weight. They might even ask an athlete to move faster or slower.
This process is often referred to as 'scaling’.
 
Every single CrossFit workout can be 'scaled' so every single person can do a version of that workout. Our skilled CrossFit Coaches quickly make these adjustments for clients in every class.
 
This is how we have experienced CrossFitters and first-timers training side by side, both being challenged, both having a laugh and both getting healthier at the same time.
 
This is true whether the person is 5 or 65, lean or overweight, healthy, sick or injured.
 
Everyone gets the same medicine, but each individual dose is different.
 
So, do you have to be fit and healthy to start CrossFit?
No, anyone and everyone is able to do CrossFit. Let’s keep giving our coaches work to do.