Murph Workout Tips #1
start out with no vest and do all reps as partioned (5 pull ups, 10 Pushups, 15 at squats). If you can’t do pull ups do Australian pull ups.
Murph Workout Tips #2
Stretch (mobility workout) really well before event especially your wrist, chest muscles, shoulders and hip/legs.Check out this article on Stretching for CrossFit and Special Forces Athletes
Murph Workout Tips #3
Pull ups give most athletes a problem in Murph.
A good tip is to try 25 pull ups for time, then 50 pull ups, then 100. If you can’t do regular pull ups do Australian pull ups.
Murph Workout Tips #4
Fully hydrate before, during and after workout. Due to the eccentric motions in pull ups with weights and high rep count – this workout can cause rhabdo which can be very painful. Be physically conditioned before you try this workout and drink lots of water.