Are you seeking a challenging and rewarding workout that will push you to your limits? If so, you might want to try the Half Murph.
What Is a Half Murph?
This workout is a scaled-down version of the full Murph. This popular CrossFit workout was created to honor the memory of Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan.
The Half Murph is a great way to build endurance, strength, and mental toughness, and it can be customized to fit your fitness level.
In this article, we’ll explore the Half Murph in detail and give you tips on how to tackle this demanding workout.
Half Murph or Mini Murph Workout
- 800m Run
- 50 pull-ups
- 100 push-ups
- 150 air squats
- 800m run
Originally performed with body armor, this workout can also be done with a 20-pound weight vest. But, if you’re just starting out, it’s best to drop the weight vest and see how it feels. The Murph is an endurance-heavy workout, so it may take some time to adapt if you’re not used to it. However, it’s one of the best Crossfit workouts for beginners due to its simplicity.
Whether you’re attempting the full Murph or the Half Murph, it’s crucial to maintain proper form, especially during push-ups and pull-ups. When training for endurance, it’s easy to get sloppy as you get increasingly tired. Lastly, wear standard cross-training shoes instead of weightlifting shoes since a running element is involved.
How Long Does a Half Murph Take?
Most people can complete the half Murph in about this much time based on their training level:
- 25-30 minutes (beginner)
- 20-25 minutes (intermediate)
- 15-17 minutes (advanced)
How Many Calories Does a Half Murph Burn?
It all depends on how hard you push yourself and your personal fitness level. On average, most people tend to torch between 250 and 400 calories during the Mini Murph. That’s no small feat! Remember that the half Murph is designed to be a high-intensity metabolic conditioning workout that’ll leave you gasping for breath and drenched in sweat.
Tips to Complete the Half Murph
If you’re planning on attempting the Half Murph, here are some tips to help you successfully complete the challenge:
Don’t try to go all-out right from the start. Remember, this workout requires endurance. Try to find a steady pace that you can maintain throughout the workout. Try pre-workout if you feel that you need to.
Break it Down
The workout consists of running, pull-ups, push-ups, and air squats. Break each round down into smaller sets to make it more manageable. For example, you could aim to complete 5 pull-ups, 10 push-ups, and 15 air squats before taking a break.
Focus on Form
Proper form is crucial to prevent injury and get the most out of each exercise. Ensure you use the correct form for pull-ups, push-ups, and air squats. Ask a coach or trainer to check your form if you’re unsure.
Use Modifications if Needed
The Half Murph can be modified to suit different fitness levels. For example, if you struggle with pull-ups, use a resistance band or substitute them with ring rows. If push-ups are too challenging, you can do them from your knees.
The Half Murph is a challenging workout that will make you sweat a lot. Ensure you drink plenty of water before, during, and after training to stay hydrated.
Completing the Half Murph is an impressive accomplishment. Still, it’s important to listen to your body and not push yourself too hard. If you’re new to CrossFit or haven’t done a lot of endurance training, it’s a good idea to start with a modified version of the workout and work your way up.
Don’t Stop There!
The Half Murph is an excellent workout that can help improve your endurance, strength, and overall fitness level. By scaling the workout to your ability level and gradually increasing the intensity over time, you can work towards completing the full Murph and challenging yourself to new heights.
Need a Murph pre workout? Try this!
And if you’re looking for more workouts to add to your routine, check out the other free workouts on our website.