I guess I thought "partition" meant "break up sets as needed". No wonder my Murph time sucks so bad. Haha, I did that the first time too before a friend pointed it out to me!
So your not alone. We're doing Murph this Saturday. I've always done it Cindy style but had a friend reccomend doing a big first set then go to 3, 6, 9. I'll give it a try and report back on the results. That's what a friend of mine recommended, 20 sets of 5, 10, 15, I'm not sure as I have yet to attempt murph myself.
Do you partition it based on how good you are at certain exercises, or is the 20 sets one a strong recommendation for all athletes? I can do 72 good pushups in a row, so dropping it to the 20 set thing seems low, having said that I can probably only do pullups, as I am still relatively new at those, for squats I have no clue what my max reps would be. I also think that going to max on your first set is an interesting idea, but one I see being a bad thing in the long run.
When I started doing crossfit I couldnt do more then 1 pullup, and didnt even know about kipping pullups. I didnt really scale any of the workouts other then the ones with weights in it and I gave it my all and tried to finish. I eventually got better, but you can always do it a different way, there is a site that posts scaled versions of the WOD I believe its called BrandX Best of luck Paul!
I don't think I need to scale the workouts down, I was able to get through the filthy fifty in 27 minutes and something, so not great, but not too bad either. I thought the filthy fifty woulda been one of the longest workouts posted here, but this murph looks even tougher so that means I just have to try it. I was just curious what the most recommended way of partitioning the reps would be.
I have seen quite a few of the workouts here, but what is the longest workout where you are against the clock. I've seen some people do In the end, you should partitition however necessary to get the fastest time.
If your pushups are strong, the above might be faster due to fewer transitions. I suspect that for almost anyone, doing a near maximal set right out of the gate will adversely impact you unless you can hit unbroken in terms of recovery for the rest of the reps.
If you do this, I don't believe you are doing Murph as RX'd. Research past threads. Partitioning is rx'd. Scott Hanson, you are correct. My hat's off to anyone who can do Murph unpartitioned, but I'm not one of those people.
I've only endured Murph twice, 58 min and change - time one, and time two , and I partitioned both. I think the first time was all the way, but the second time was for the first half and for the second half. Murph can be partitioned, but Angie can't. I don't ask why, I just trust Coach. From there, you build your rep scheme around that number. The benefit of building your rep scheme based on your weakest movement is that you eliminate moving toward failure and standing around a lot breaking up sets.
This method keeps the athlete moving and minimizes rest and fatigue. See below for more detail on what to do with this rep scheme if you do break down on the push-ups. This rep scheme is also popular with athletes who get annoyed with counting all of those rounds! Done at the CrossFit Games. All athletes were required to do the same rep scheme for competition purposes. Sure, they did it at the Games in but remember the workout specifies to break up the reps as desired. He was training to protect the rest of his SEAL team.
Get off your high horse, and do the workout however you want. If you think you can do the workout straight through, do it.
Warming up correctly for Murph is going to be crucial due to the high volume of reps - particurily with your upper body. To get your arms loosened up and ready to go, check out this pull-up warm up workout from Coach Garry:. Something else important to note for this workout is hand care. Below are a few different tips and strategies depending on what your goals are for the workout, and your level of fitness.
By the way - with air squats on the board, now is a better time than ever to make sure your air squat form is fine-tuned and ready to go…. Struggling with Hip Mobility? We've got a great article on just that! You have a few options when it comes to breaking up your reps. For example, if you struggle the most with push-ups… break them up even more than the rest of the movements.
Try a rep scheme of:. When planning your rep schemes, pick sets and reps that are comfortable enough to allow you to keep moving, instead of having to take long periods of time to recover during transitions. We give this advice for a lot of Open workouts as well, and the same goes for Murph - singles are OK. If you completely gas out and start to struggle to string together sets of pull-ups - move to singles. As long as you can keep moving and stay consistent with singles, this Murph strategy will work.
Note: Make sure if you do move to singles for pull-ups, that you are using a pull-up bar that is just within reach. If you read nothing else on this page, please read this: scale the Murph workout properly. This is a very high volume of reps. Even with Half Murph, I suggest breaking up the reps in one of the recommended versions above… for example, 10 rounds of 5 pull-ups, 10 push-ups, and 15 air squats would be a good choice.
If you're looking for more free pull-up training, check out our ultimate pull-up guide here:. And then of course, eat some great food, and take some time to rest. He's currently living in Denver, Colorado with his wife and two dogs, and whenever possible the two love to travel and explore new places around the world and meet new WODprep athletes.
Loved this article.
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