Murph preperation

S

snowzee

New member
Edit:
Thanks all for the tips.
I’m planning the following:

Baseline:
Check for max reps in 1 set after a short warming up
L

Every day:
- 10 sets of 5 push ups (divided during the day no specific rest time in between)

Every time when I go to the gym:
- 5 sets of 5 strict pull ups

Once a week:
- Every 2 minutes for 30 minutes
- 3 pull ups
- 6 push ups
- 9 squats
* increasing the numbers of reps per set each week
** during the workout if I have to break decrease the next set size by 1 but finish the workout!

Re-evaluate in 6 weeks by testing a max reps in 1 set
And in the same week do a 20 minute cindy

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Original post

Dear all,

Does anyone have a good program for murph preperation? I would like to start training for it specifically now so I have some time before memorial day.

The squats I feel will be a grind but doable.
However the pull ups and especially the volume of push ups will be the problem.

I’ve been trying to increase my muscle endurance for push ups but seem to plateau around 15 in one set. Also when doing sets of 5 reps with some rest in between I feel fatigued in the triceps really fast.

Any tips on how to improve on this?

Thanks in advance
 
@nebula1 I believe the box I go to do the standard crossfit programming from crossfit.com
But it seems like we don’t do push ups and pull ups frequently enough to really increase set size and total volume.
 
@snowzee Oh that’s strange. I do some kind of push, pull and core work daily really. Btwb had some murph prep workouts, maybe see if they’re still there
 
@snowzee It doesn’t have to be complicated. Start a program of daily pushups, building up each week. Something like 5x5 (15 sec break between sets) for a week, 5x7 for a week, 7x5, 7x7, etc. (Work to cut down on the rest period as well) If more volume is easier for you then just start with a higher number. Eventually it will get really easy and you will be ripping off big sets no problem.

You’ve got 26 weeks to work through it.
 
@godisgreat100 I’ve been doing this program where the reps per set increase each training.
For instance it’s:
Day 7:
10-6-10–8-6 reps (unbroken ofcourse)
With 30 seconds rest

However I keep plateauing when the sets get above 12 reps. And around the 50 per training.
I’ve been doing this for about a month every other day but don’t really see improvement.

So any other exercises which can help to improve push ups or strengthen required muscles are also welcome.
 
@snowzee I wouldn’t be trying to go with a really high number for Murph. Once you gas out on pushups it’s over and you’re down to doubles and singles. I would focus on 5 reps as your working sets with 5-15 seconds in between sets. Shake it out after every one.
 
@godisgreat100 Yeah I get that.
I’m not looking to do big sets during murph but I figured if I can do a large unbroken set and high volume on a day say 4x or 5x 20 reps with some rest in between, that high volume like 200 reps would be doable if you break more often (40x 5 reps for instance.)
My idea was that if my max reps per set is higher then 10 my fatigue on sets of 5 reps would be lower.
 
Basically I’m looking to increase both my daily/workout volume and set size so when I don’t fatigue to quickly
 
@sainwarn I could scale indeed. But my idea was to train from now on until memorial day and hopefully be able to do a full murph within the hour (without weight vest this year, and with the vest hopefully next year)
 
@snowzee I agree with BadNewsBrown. Last year I did my first Memorial Day Murph... 6 months prior to it my goal was to hit a number of pushups and pull ups daily and I did a murph once a month. It's such an advantage to have done multiple Murphs on your own and go into the workout having a strategy and pr time you want to hit.

Do it once a month, record your times and you'll know what areas are your weakest and what to work on.

Good luck...it's a great workout!
 
@snowzee I'd say the running and squats shouldn't be a big problem.
For the pull-ups, 4x 6-12 strict pull-ups 3x a week and for the push-ups 4x 10-15 3x a week. That should help you.
 
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