Sub 30 min Murph

With a Vest? YES. The run alone would be the killer for most. The pushups and squats it's a minor inconvenience. It does make pullups very difficult. Sub 30 no vest isnt that difficult for someone who is in shape and can run decent (maintain 6:00-7:00 for the run portion).

The difficulty running or working out with a vest is dependent upon your bw v the vest. For these CF guys pushing 200+ the vest isnt as big a deal. For your sub 150lb runner it would be a lot more difficult.

I have similar examples in my Army career about very good runners who would get smoked on a 12mi ruck run. The big tall 200lb guys who could run ok (14;00 2mi) would beat the tar out of the 140lb guy (11:00 2mi).

Also....Thats a HARD way to do a Murph. 5 rounds is worlds different that 10 or 20 rounds.

Alan

The Murph isn't designed for speed. You'll get more out of it if you do it at a max effort, but with quality reps.

If you rush through the pullups and squats and do sh!tty reps, you're missing the point of it.

yes, run the miles comfortably hard or even at 95% HR if you want. but to try to do the whole thing in a certain time is silly

Yes...on all accounts. But they still did worlds better with 5 rounds than having no partition at all. I always imagined the best way to do it was to break it into as many rounds as possible without having the transition cost you.

The elite crossfitters aren't necessarily built for an optimum Murph performance. In 2016 they opened with a 7:40 mile and finished even slower.

Someone with a running background and with a bigger build that excels at lightweight/ bodyweight movements could very well out perform the elite crossfitters in this specific workout.

Got in a good one today, not real murph specific but it kept the heat rate up.

5 rounds for time-

20 pull ups

5 burpee

20 dips

5 burpee

20 inverted row

5 burpee

20 push ups

5 burpee

20 jumping squats

5 burpee

20 sit ups

5 burpee

33:43

Murph specific workout today.

10 rounds with 20# vest:

10 pull ups

20 push ups

30 air squats

1/4 mile run

Completed in 34:19

I know of an OCR guy - Hunter McIntyre (sp?) that is trying to do sub-30 unpartitioned with a vest in May at some point. Supposedly it hasn't been done sub-30 to that standard (unpartitioned + vest).

I had a group of Army friends in college that met to do this workout weekly on Friday morning, we partitioned it as 20x(5-10-15) and did not wear a vest. Sub-30 was the standard, so to say, but I would've struggled to finish with the vest on, and it would've taken forever if not partitioned. We did strict pullups (obviously an easier task with no vest). Sub-30 by our standard was pretty easily obtainable if you could run. Knock out the 2x miles in a combined 12min or less and it gets a lot easier.

Getting strong on cals for me was a matter of volume. Routinely did "nickels and dimes" (10 pushups + 5 pullups) for 20-45min at a stretch.

Sub 30 strait through is insane! I'll be following this guy. His instagram is huntthesheriff. I'll stick to my goal of sub 30 partitioned.

Hit the track today. 1.25 warm up then 6x400m with 400 jog. 1.25 cool down. All with 20# vest. Hit 80-81 on all the 400's.

Sub 30 strait through is insane! I'll be following this guy. His instagram is huntthesheriff. I'll stick to my goal of sub 30 partitioned.

Hit the track today. 1.25 warm up then 6x400m with 400 jog. 1.25 cool down. All with 20# vest. Hit 80-81 on all the 400's.

Today's workout

40 minute EMOM

5 strict pull up

10 push ups

15 air squats

With 20# vest.

Kept it strict the whole way. Last few sets got spicy. When doing the official workout I'll be kipping on the pull ups.

Today's workout:

4 rounds of

1/2 mile run

10 pull ups, 20 push ups, 30 air squats

10 pull ups, 20 push ups, 30 air squats

10 pull ups, 20 push ups, 30 air squats

With 20# vest

34:19

Today's workout

30 min Amrap

5 pull ups

10 push ups

15 air squats

With 20# vest

Completed 34 rounds.

I completed the first 20 rounds in 16:30. If I can hold the same pace and run my miles in an average of 6:30 that'll put me under 30 minutes.

@EasternWash Bring it. I will attempt the sub30 on memorial day, partitioned 5/10/15, with 20# ruck. I will just do my normal running regime and F3 workouts until then. 165lbs 5'9.

stil_kannonier wrote:

@EasternWash Bring it. I will attempt the sub30 on memorial day, partitioned 5/10/15, with 20# ruck. I will just do my normal running regime and F3 workouts until then. 165lbs 5'9.

I like it!!! Get sum and post an update!!

Anyone else do Murph yet? I went camping and drank about 65 beers. I go to work tomorrow for a 48. Hopefully I'll get rehydrated and get some decent sleep and then go sub 30 on Thursday.

I did it yesterday, first time ever for me. Unweighted, partitioned as 20 rounds of 5/10/15. Finished in 54 minutes, not impressive by any means but a little faster than I was expecting (1 hr was my goal). Really struggled with pull-ups starting around 75 reps, which was a little surprising since I *thought* I was decent at them, so that'll be an area I focus more on in the future.

Hi everyone,

Like my name suggests, i'm looking to do my first ever MURPH, with a 20# vest. I'm a 25 yo male, with 1.5 yrs in the US Army Reserve.

I'm not horribly out of shape, just havent trained or eaten well in a while. I'm looking to do the MURPH on Memorial Day.

The biggest obstacle for me is the pullups. I can do 5 unassisted so far - pretty weak, I know. But thats why i'm here

Any advice would be gladly appreciated. If you need to go hard on me and give me a grueling program, i'm 100% onboard.

Thank you!