Sub 30 min Murph

Someone here would probably be interested. I'm not interested.

EasternWash wrote:

I had a thread going about trying to run a sub 5 minute mile. Through discussion on that thread it came up that I had done Murph in under 30 minutes. I was called a liar and It got me motivated to try to do it again. Im going to try regardless but the question is would anyone be interested in following a thread dedicated to my goal of a sub 29-30 minute Murph here at the end of May?

Are you doing it with the 20 lb weight vest...and are you allowed to partition the 300 squats, 200 push-ups, 100 pull-ups any way you want? Not saying you need to do it any particular way...just curious what your criteria was.

Yes, 20# vest and partitioned. To go sub 30 min you need to average about 6:30 on each of the miles and do 20 rounds of 5 pull ups, 10 push ups, and 15 situps unbroken with a round completed about every 50 seconds.

I have no idea what in the world you're trying to do, other than, you presumably failed at running a sub-5 mile.

You're a failure.

zoomx83 wrote:

I have no idea what in the world you're trying to do, other than, you presumably failed at running a sub-5 mile.

You're a failure.

Haha dang it, you're right! I ran 5:01.1 yesterday for a true mile, I suck! Sometimes I wish I wasn't such a loser. I wish I could be like all the sub 4 minute milers on here that date super models!

EasternWash wrote:

Yes, 20# vest and partitioned. To go sub 30 min you need to average about 6:30 on each of the miles and do 20 rounds of 5 pull ups, 10 push ups, and 15 situps unbroken with a round completed about every 50 seconds.

A Murph involves squats, not situps.

CorpulentCruiser wrote:

EasternWash wrote:

Yes, 20# vest and partitioned. To go sub 30 min you need to average about 6:30 on each of the miles and do 20 rounds of 5 pull ups, 10 push ups, and 15 situps unbroken with a round completed about every 50 seconds.

A Murph involves squats, not situps.

You're correct. My mistake. I did a push, pull, sit workout today so sit ups were fresh in my mind.

Substitute air squats for situps in that post and you get the idea.

EasternWash wrote:

Yes, 20# vest and partitioned. To go sub 30 min you need to average about 6:30 on each of the miles and do 20 rounds of 5 pull ups, 10 push ups, and 15 situps unbroken with a round completed about every 50 seconds.

OK...cool. A bit more doable if partitioned. Are you going to video?

PTF wrote:

EasternWash wrote:

Yes, 20# vest and partitioned. To go sub 30 min you need to average about 6:30 on each of the miles and do 20 rounds of 5 pull ups, 10 push ups, and 15 situps unbroken with a round completed about every 50 seconds.

OK...cool. A bit more doable if partitioned. Are you going to video?

I was thinking about it. I could put it up on fb or Instagram. I bet the guy who originally called me a liar a king size bag if peanut m&m's that I could go sub 29, but he never responded.

I'm interested. I plan to do Murph for the first time on Memorial Day, minus the 20# vest (which maybe makes it not Murph). But in any case it'd be cool to see what your training looks like.

EasternWash wrote:

PTF wrote:

OK...cool. A bit more doable if partitioned. Are you going to video?

I was thinking about it. I could put it up on fb or Instagram. I bet the guy who originally called me a liar a king size bag if peanut m&m's that I could go sub 29, but he never responded.

I'd be impressed if you could break 30 without the weight vest...so getting anywhere near 30 mins with the vest seems like a quite a feat. Good luck...

I just checked out the times from the 2016 Crossfit Games Murph and the winner did 35 mins. Are you sure about the sub-29? They did partition it as much as you but it was still partitioned (20/40/60). These guys are good.

If you are doing proper form, anything under 35-40 mins is extraordinary.

PTF wrote:

I just checked out the times from the 2016 Crossfit Games Murph and the winner did 35 mins. Are you sure about the sub-29? They did partition it as much as you but it was still partitioned (20/40/60). These guys are good.

If you are doing proper form, anything under 35-40 mins is extraordinary.

Doing 5 rounds of 20/40/60 is much more difficult than doing 20 rounds of 5/10/15. Doing 5 rounds requires breaks, even for the most elite. Breaking it into 20 rounds allows you to never stop working and gets you a faster time.

My workout yesterday was a 40 minute EMOM.

Every minute on the minute I did 5 strict pull ups, 10 push ups, and 10 sit ups. A round takes roughly 40 seconds leaving 20 seconds to rest. The first 20 minutes I wore a 20lb vest. The second 20 minutes was just body weight. I did situps instead of squats to let my legs rest from a previous hard run. I've found that when actually doing murph the pull ups and push ups are the biggest limiting factor for me, not so much the squats.

EasternWash wrote:

My workout yesterday was a 40 minute EMOM.

Every minute on the minute I did 5 strict pull ups, 10 push ups, and 10 sit ups. A round takes roughly 40 seconds leaving 20 seconds to rest. The first 20 minutes I wore a 20lb vest. The second 20 minutes was just body weight. I did situps instead of squats to let my legs rest from a previous hard run. I've found that when actually doing murph the pull ups and push ups are the biggest limiting factor for me, not so much the squats.

I'll do this same workout without a vest and do 60 minutes of work.

EasternWash wrote:

My workout yesterday was a 40 minute EMOM.

Every minute on the minute I did 5 strict pull ups, 10 push ups, and 10 sit ups. A round takes roughly 40 seconds leaving 20 seconds to rest. The first 20 minutes I wore a 20lb vest. The second 20 minutes was just body weight. I did situps instead of squats to let my legs rest from a previous hard run. I've found that when actually doing murph the pull ups and push ups are the biggest limiting factor for me, not so much the squats.

That’s a hell of a workout. The 200 strict pull-ups alone is out of my league, not to mention half were with a weighted vest, not to mention the push ups & sit ups, not to mention the short rest.

What do you look like dude? Jesus.

EasternWash wrote:

PTF wrote:

I just checked out the times from the 2016 Crossfit Games Murph and the winner did 35 mins. Are you sure about the sub-29? They did partition it as much as you but it was still partitioned (20/40/60). These guys are good.

If you are doing proper form, anything under 35-40 mins is extraordinary.

Doing 5 rounds of 20/40/60 is much more difficult than doing 20 rounds of 5/10/15. Doing 5 rounds requires breaks, even for the most elite. Breaking it into 20 rounds allows you to never stop working and gets you a faster time.

Yeah...I know the more you partition the faster you go....cause you stay away from ever going to failure. But I didn't realize it was that much faster. Sounds like you know what you are doing.

And yeah...the squats are not the limiter. It's push-ups and pull-ups.

Have a full day today so I squeezed in a quick garage workout this morning.

30 min EMOM

10 x American kettle bell swings (62# kb)

15 x Air squat

I'm almost 100% certain the Murph at the CF games is NOT partitioned.

A few years ago I did the Murph on a lark in 32 min (no vest, 10 x 10/20/30).

I have also done the non-running portion a number of times in the 15-16 minute range (again 10 x 10/20/30).

They are NOT strict pull-ups. To have any hope of a sub 30:00 you have to do some variation of kipping or using body english).

Never done it with a vest. From my understanding (read some CF forums) a sub 30:00 non-vested partitioned Murph is an achievable goal by the decently fit with the deciding factor being the runs.

If i ever do it again I would probably go the 5/10/15 route, that seems to be the money maker on speed provided you are under a pullup bar the whole time. The transitions will slow ya.

Alan