Monday May 31st – Diamond Hill CrossFit
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Monday May 31st

30
May

Monday May 31st

“Murph”

Murph Rep Strategies

1/2/3 for 100 Rounds

If you are able to stay under the rig then this and 2/4/6 are interesting versions to try.

2/4/6 for 50 Rounds

If the idea of tackling 100 pull-ups seems doable but something that is not a drop in the bucket, choose 2/4/6.

3/6/9 for 33 Rounds + 1 Round of 1/2/3

This is a great place to start if you’re doing Murph for the first time, with or without a vest, and you know that the push-ups are your limiting factor. 

5/10/15 for 20 Rounds

If you’re strong at pull-ups and know that the 5 is no problem, this is an excellent option.

10/20/30 for 10 Rounds

If you’re a ninja at push-ups, go after this rep scheme. 

20/40/60 for 5 Rounds

This rep scheme isn’t very popular with many.

100/200/300

There’s no requirement to do this rep scheme. Plan to be sore if you choose this option. Not an option for newer athletes.

Breaking Up the Push-ups Within Each Round

Now, what happens if your rep scheme goes to sh*#?! You have one more tool in your toolbox – split the movement that is breaking down into two sets within each round.

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