Murph Strategy: Preparing for CrossFit’s Brutal Workout

Every year around the last Monday in May, thousands of athletes across the world take on one of CrossFit’s most recognised, and brutal workouts: Murph.

On paper, it looks simple.

1 Mile (1,6km) Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile (1,6km) Run

All while wearing a weighted vest 20LB (9kg) for Men and 14LB (6kg) for Women.

But Murph is rarely experienced on paper. It is a workout that exposes pacing, muscular endurance, aerobic capacity, hydration, and mental composure, often all at once. For many athletes, it becomes less about fitness and more about managing fatigue intelligently from start to finish.

Variations

Scaled: Perform the workout without a weighted vest, do ring rows instead of pull-ups, etc.
Partitioned: Break the routine up to fit your fitness level.
Half Murph: Do half of all the reps and runs.

The mistake most athletes make is approaching Murph as a sprint. The athletes who perform best are typically the ones who treat it as an endurance event with strength elements built into it. Preparation in the weeks leading up should therefore focus less on isolated intensity and more on sustainable output.

Aerobic conditioning matters. Running volume matters. So does learning to move efficiently under fatigue.

Pull-up capacity and push-up endurance are often the deciding factors, particularly once the shoulders and arms begin to fatigue midway through the workout. Breaking repetitions early rather than waiting for failure becomes critical. Most experienced athletes will partition the movements into manageable rounds, often using formats such as 20 rounds of 5 pull-ups, 10 push-ups, and 15 squats, to maintain consistency and avoid dramatic drop-off later.

Training leading into Murph should therefore prioritise:

Running Under Fatigue

A major part of Murph is the ability to continue running efficiently after large amounts of upper and lower body fatigue. This session teaches the body to transition between running and muscular work without redlining early.

Workout:
4 Rounds:

800m Run
20 Pull-Ups
40 Push-Ups
60 Air Squats

Goal: Maintain consistent run pace across all rounds rather than sprinting the first two and collapsing later.

High-Volume Bodyweight Work

Murph punishes athletes who are not accustomed to sustained bodyweight volume. This session builds muscular endurance and teaches efficient movement partitioning.

Workout:
20 Rounds:

5 Pull-Ups
10 Push-Ups
15 Air Squats

Goal: Smooth, repeatable movement with minimal rest. Learn where your push-up fatigue begins and manage it before failure.

Grip and Shoulder Endurance

For many athletes, Murph becomes a shoulder endurance workout long before it becomes a cardio problem. Grip fatigue also dramatically affects pull-up efficiency.

Workout:
5 Rounds:

400m Run
10 Strict Pull-Ups
20 Push-Ups
30-second Dead Hang
40m Farmer’s Carry

Goal: Build tolerance in the shoulders, forearms, and upper back while maintaining movement quality under fatigue.

Pacing and Breathing Control

One of the biggest mistakes in Murph is starting too fast. This session teaches rhythm, nasal breathing control, and sustainable output.

Workout:
30-Minute Continuous Effort:

400m Moderate Run
15 Air Squats
10 Push-Ups
5 Pull-Ups

Repeat continuously for 30 minutes at a controlled pace.

Goal: Never spike the heart rate. Focus on controlled breathing and smooth transitions rather than speed.

Heat and Hydration Management

Murph is often performed outdoors, under load, and over extended duration. Hydration strategy becomes critical, particularly in warmer conditions.

Workout:
3 Rounds:

1km Run
50 Air Squats
30 Push-Ups
10 Pull-Ups

Performed outdoors during warmer conditions where safe and appropriate.

Goal: Practice fluid intake, electrolyte timing, and pacing in realistic conditions. Use the session to test hydration strategy before event day rather than experimenting during Murph itself.

The workout rewards efficiency far more than aggression.

Nutrition and hydration also become increasingly important as workout duration extends. Glycogen availability, fluid balance, and electrolyte intake all influence output once fatigue accumulates. In the days leading into Murph, athletes should focus on maintaining adequate carbohydrate intake and consistent hydration rather than attempting aggressive “cheat meals” or last-minute loading strategies.

On the morning of the workout, simple and digestible carbohydrates combined with fluids and electrolytes generally work best. The goal is stable energy availability without gastrointestinal discomfort once the intensity rises.

From a supplementation standpoint, preparation should remain practical and performance-focused:

HYBRID or PUMP Pre-Workout

The right pre-workout for Murph should enhance focus and output without pushing heart rate too aggressively early in the session.

HYBRID provides controlled energy and performance support for athletes wanting a balanced stimulant option.
>>Shop Hybrid

PUMP and PUMP Sachets offers a stimulant-free alternative focused on blood flow, endurance, and sustained training quality.
>>Shop Pump

Use 20–30 minutes before the workout depending on preference and tolerance.

CREATECH Creatine & Carbohydrate Fuel

Murph places repeated demand on muscular endurance and glycogen stores, particularly through the pull-ups, push-ups, and running volume.

CREATECH combines creatine with easily digestible carbohydrates to support sustained muscular output and energy availability.
>>Shop CreaTech

Ideal in the hours leading into the workout or after training when recovery and replenishment become critical.

HYDRATE Electrolytes

Murph is typically performed at high intensity over an extended duration, often outdoors and under load.

HYDRATE and HYDRATE Sachets helps replace electrolytes lost through sweat, particularly sodium, potassium, and magnesium, which play a major role in muscular function and fluid balance.
>>Shop Hydrate

Use before the workout to begin properly hydrated, sip during longer sessions if needed, and continue afterwards to support recovery and reduce post-workout fatigue and cramping.

ENERGY GEL (Zero Caffeine)

Long-duration workouts often become less about motivation and more about maintaining output once fatigue sets in.

Zero Caffeine ENERGY GEL provides rapid liquid carbohydrates in an easy-to-digest format without excessive stomach load or stimulant effect.
>>Shop Energy Gel

Best used midway through Murph or during longer preparation sessions to help maintain pacing, muscular endurance, and overall performance consistency.

PROVEN Protein

Recovery begins immediately after Murph. High-volume bodyweight training and running create significant muscular breakdown, making protein intake important for repair and adaptation.

PROVEN Protein delivers a blend of fast and slow-release proteins to support recovery, reduce soreness, and help prepare the body for the next training session.
>>Shop Proven

Best used within the first hour after completing the workout.

For athletes tackling Murph in a weight vest, managing pacing early becomes even more important. The additional load changes movement efficiency significantly and often punishes athletes who start too aggressively.

What continues to make Murph unique, however, is not only the physical challenge, but the environment around it. Across the world, CrossFit affiliates gather athletes of all levels together for a shared experience — first-timers alongside experienced competitors, all working through the same challenge in their own way.

Whether your goal is simply to finish or to push for a competitive time, Murph remains one of the most rewarding tests in fitness.

If you are planning to take part this year, we strongly recommend joining an official CrossFit affiliate for the experience. Most gyms host Murph events on or around 24 May, with scaled options available for all fitness levels.

👉 Find your nearest CrossFit affiliate here: CrossFit Affiliate Map

Train smart, pace well, and respect the distance.

Instagram links:

– NUTRITECH

– CrossFit

– Murph Challenge

Shop Murph Recomendations

The same fuel system trusted by top South African CrossFit Athletes.

Added to Wishlist

R 259.00

See your favorite product on Wishlist

View My Wishlist Close

NUTRITECH HYBRID PRE-WORKOUT – 30 Servings
R 259.00
Rated 4.96 out of 5
View Product This product has multiple variants. The options may be chosen on the product page
Added to Wishlist

R 149.00

See your favorite product on Wishlist

View My Wishlist Close

PUMP PRE-WORKOUT SACHETS – 10 SACHETS
R 149.00
View Product This product has multiple variants. The options may be chosen on the product page
Added to Wishlist

R 99.00

See your favorite product on Wishlist

View My Wishlist Close

NUTRITECH HYDRATE ELECTROLYTES – 10 SACHETS
R 99.00
View Product This product has multiple variants. The options may be chosen on the product page
Added to Wishlist

R 199.00

See your favorite product on Wishlist

View My Wishlist Close

NUTRITECH HYDRATE ELECTROLYTES 270g (0.6lbs)
R 199.00
Rated 5.00 out of 5
View Product This product has multiple variants. The options may be chosen on the product page
Added to Wishlist

R 225.00

See your favorite product on Wishlist

View My Wishlist Close

SOLD OUT
ENERGY GEL ZERO CAFFEINE 30ml
R 225.00
View Product This product has multiple variants. The options may be chosen on the product page
Added to Wishlist

Original price was: R 329.00.Current price is: R 299.00.

See your favorite product on Wishlist

View My Wishlist Close

SALE
NUTRITECH PROVEN PROTEIN 908g – 28 Servings
Original price was: R 329.00.Current price is: R 299.00.
Rated 4.95 out of 5
View Product This product has multiple variants. The options may be chosen on the product page
Added to Wishlist

R 259.00

See your favorite product on Wishlist

View My Wishlist Close

NUKE PUMP 240g
R 259.00
Rated 4.96 out of 5
View Product This product has multiple variants. The options may be chosen on the product page
Added to Wishlist

Original price was: R 79.00.Current price is: R 49.00.

See your favorite product on Wishlist

View My Wishlist Close

SALE
NUTRITECH SHAKER CUP ORIGINALS 700ML
Original price was: R 79.00.Current price is: R 49.00.
Rated 5.00 out of 5
View Product This product has multiple variants. The options may be chosen on the product page

NUTRITECH Blog

Packaging Update: PROVEN PROTEIN Leads Brand’s Evolution

Nutritech has officially launched the updated packaging for its long-standing PROVEN PROTEIN range, continuing the brand’s broader evolution toward cleaner communication, stronger shelf presence, and clearer product positioning.

The refreshed design introduces a more modern and performance-focused identity while retaining the recognisable elements that have made PROVEN Protein a staple within the South African supplement market for years. The new packaging places greater emphasis on simplicity and functionality, allowing key product information and intended use to stand out more clearly for both new and existing consumers.

2026-05-21

NUTRITECH Blog

Murph Strategy: Preparing for CrossFit’s Brutal Workout

Shop Murph Recomendations

NUTRITECH HYBRID PRE-WORKOUT – 30 Servings

PUMP PRE-WORKOUT SACHETS – 10 SACHETS

NUTRITECH HYDRATE ELECTROLYTES – 10 SACHETS

NUTRITECH HYDRATE ELECTROLYTES 270g (0.6lbs)

ENERGY GEL ZERO CAFFEINE 30ml

NUTRITECH PROVEN PROTEIN 908g – 28 Servings

NUKE PUMP 240g

NUTRITECH SHAKER CUP ORIGINALS 700ML

Packaging Update: PROVEN PROTEIN Leads Brand’s Evolution