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Mini Murph Workout

Mini Murph Workout – A Complete Guide To Murph For Beginners

If you are new to the gym or an avid cross fitter, there as some savage workouts you can do. One of these is called the Murph.

However, for a beginner, it is a pretty tall order to complete. Luckily there is another version of this savage workout, and that is called the Mini Murph.

Originally developed by Michael Murphy of Patchogue, New York while he was in the army. The Murph and mini Murph workouts are performed in honor of him, as the 29-year-old Lieutenant passed away in 2005.

The variation of the full workout (Mini Murph workout) is a more beginner-friendly workout and is performed without a 20-pound weighted vest and typically no time limit ( The Murph should be complete in under 75 minutes). This makes the workout far easier to complete for the novice. However, even without the weighted vest, it is still a savage workout, even for the experienced cross fitter.

In this article, we look at the Mini Murph workout and other popular Murph variations to try. So, keep reading to learn more.

 

Mini Murph Workout – A Complete Guide

Known as one of the most savage CrossFit workouts you can do. The Mini Murph allows the novice to complete a similar workout.

The original Murph workout consists of:

– 1600m run
– 100 Pull ups
– 200 Push ups
– 300 Squats
– 1600m Run

As you can see from the workout, it is not for the faint-hearted. It even becomes much harder when you add the weighted body vest. Hence why the mini-workout was born, to allow more people to benefit from the workout and allow them a chance to complete it.

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The Mini Murph workout uses the same structure and exercises. However, it reduces the number of repetitions and distances of the runs. It also removes the use of a weighted vest during the workout.

The Mini Murph workout consists of:

– 400m Run
– 25 Pull ups
– 50 Push ups
– 75 Squats
– 400m Run

While it may look a lot less than the full version, the mini version is still a tough series of exercises to perform in one go. Let alone completing them all in one day.

Murph For Beginners

Murph For Beginners – Getting Started

If you are trying to perform either the Murph or Mini Murph for the first time, it is important to drop the weighted vest. It is important before trying to complete either the full version or 1/4 version, to have a good amount of aerobic fitness. As there is a considerable amount of endurance needed to complete bother variations.

The simplicity of the workout means that it is one of the best CrossFit workouts you can do. It workouts the full-body, challenges your endurance and strength, and is able to be performed anywhere.

However, it is important when doing this workout that you maintain proper form. This is especially important when doing pull-ups, push-ups, and squats. As you get further into the session the more fatigue you accumulate, and your technique and form start to drop.

It is also important since there is a lot of running required in this type of workout, that you use a CrossFit, cross-trainer, or even a running shoe to perform this workout. Stay away from any type of weight-lifting shoe as it will affect your running technique and make completing the run segment much harder.

Couch To Murph Training Plan

If your goal is to complete the Murph as a way to motivate yourself to do some training, you may be looking for a coach to Murph training plan. While there aren’t many around, below is a simple workout routine that can help you train towards completing the full version of the workout.

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The below workout is for 3 weeks and focuses on performing small amounts of the full workout each week.

Week 1

Monday
2 x 1-2-3-4 pull ups
2 x 2-4-6-8 push ups
2 x 3-6-9-12 squats

Perform the above workout by doing 1x pull up, 2 x push-ups, and then 3 x squats. This must all be completed within 2 minutes. Your recovery time will be the remainder of that 2 minutes. Then once the two minutes are complete, move to the next segment of the session (2 x pull-ups, 4x push-ups, 6 x squats). Continue until you have completed the full workout.

Tuesday
Today should be an easy day focusing on your aerobic fitness. That means head out for a short run.

Wednesday
2 x 1-2-3-4-5 pull ups
2 x 2-4-6-8-10 push ups
2 x 3-6-9-12-15 squats

Complete today’s workout the same way you completed Monday’s session.

Thursday
2 x 1-2-3 pull ups
2 x 2-4-6 push ups
2 x 3-6-9 squats

Today is a slightly easier workout set. This is to help promote recovery and fitness gains. This also prepares you for next week’s harder workouts.

Friday
Complete rest day

Saturday
Today should be an easy day focusing on your aerobic fitness. That means head out for a short run.

Sunday
Complete rest day

Week 2

Week two uses the same format as last week. However, we increase the number of rounds you do to 3.

Monday
3 x 1-2-3-4 pull ups
3 x 2-4-6-8 push ups
3 x 3-6-9-12 squats

Tuesday
Today should be an easy day focusing on your aerobic fitness. That means head out for a short run.

Wednesday
3 x 1-2-3-4-5 pull ups
3 x 2-4-6-8-10 push ups
3 x 3-6-9-12-15 squats

Thursday
3 x 1-2-3 pull ups
3 x 2-4-6 push ups
3 x 3-6-9 squats

Friday
Complete rest day

Saturday
Today should be an easy day focusing on your aerobic fitness. That means head out for a short run.

Sunday
Complete rest day.

Week 3

Week three follows the same structure as weeks one and two. However, we continuing to increase the number of rounds you do to 4.

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Monday
4 x 1-2-3-4 pull ups
4 x 2-4-6-8 push ups
4 x 3-6-9-12 squats

Tuesday
Today should be an easy day focusing on your aerobic fitness. That means head out for a short run.

Wednesday
4 x 1-2-3-4-5 pull ups
4 x 2-4-6-8-10 push ups
4 x 3-6-9-12-15 squats

Thursday
4 x 1-2-3 pull ups
4 x 2-4-6 push ups
4 x 3-6-9 squats

Friday
Complete rest day

Saturday
Today should be an easy day focusing on your aerobic fitness. That means head out for a short run.

Sunday
Complete rest day.

Week 4

Week 4 you should then increase the number of sets to 5. But the key during week 4 is not to have the easier set on Thursday. That means replacing Thursday’s workout with the same workout as you do on Tuesday.

Murph Workout Scaled

Murph Workout Scaled

If you find that the Mini Murph workout is too hard for you to complete, there are scaled versions that you can complete instead. This includes a Murph workout that is scaled even easier than the mini.

This version of the workout consists of:

– 200m Run
– 12 Pull ups
– 25 Push ups
– 37 Squats
– 200m Run

However, if it is fully scaled you would replace the pull-ups with banded pull-ups. You should also replace push-ups with knee push-ups.

 

Popular Murph Variations To Try

No matter if you are an experienced gym bunny or just getting off the couch, there are many popular Murph versions to try. This includes the full version, half version, mini version, and the scaled version.

No matter what popular version you try it can always be customized to suit your level of fitness and strength. However, we do recommend doing the scaled version first before more into the mini version.