Conquer the MURPH Challenge: Physical Therapy Strategies for Success

At EVOLV Physical Therapy & Performance, we know that the MURPH Challenge is one of the most demanding workouts you can take on. Dedicated to Lt. Michael P. Murphy, a Navy SEAL who gave his life in service, this Hero WOD (Workout of the Day) pushes your endurance, strength, and mental resilience. Whether it’s your first time tackling MURPH or you’re looking to improve your performance while minimizing injury risk, proper preparation is key. Here’s how to get ready for the challenge from a physical therapy perspective.

Understanding the MURPH Workout

The workout consists of:

• 1-mile run

• 100 pull-ups

• 200 push-ups

• 300 air squats

• 1-mile run

**Optional: Wearing a weighted vest to increase difficulty.**

Injury Prevention & Strength Preparation

1. Improve Your Pull-Ups Safely: Pull-ups can be a limiting factor for many athletes. If you’re not yet able to complete strict pull-ups, we recommend starting with assisted pull-ups, eccentric (negative) pull-ups, and banded variations to build strength gradually while protecting your shoulders from strain.

2. Increase Push-Up Stamina Without Overuse: With 200 push-ups to complete, muscular endurance is critical. Incorporate high-rep push-up sets into your routine, but also ensure proper scapular control and wrist mobility to prevent overuse injuries.

3. Strengthen Your Legs While Protecting Your Knees: Air squats seem simple, but after hundreds of reps, fatigue can set in. Strengthening your glutes and quads with controlled, slow repetitions and proper form will reduce strain on the knees.

4. Build Running Endurance & Reduce Impact Stress: The two one-mile runs are often overlooked but can be the difference between finishing strong or struggling through. Focus on running mechanics, cadence, and progressive load to avoid common running-related injuries like shin splints or IT band syndrome.

Movement Strategy & Pacing

• Partition the Reps Intelligently: Rather than doing all 100 pull-ups, then 200 push-ups, then 300 squats in order, most athletes benefit from breaking them into 20 rounds of “Cindy” (5 pull-ups, 10 push-ups, 15 squats) for efficiency and joint preservation.

  
  

• Manage Fatigue to Avoid Overuse Injuries: If grip strength is a limiting factor, try smaller sets of pull-ups and push-ups to avoid excessive strain on tendons and ligaments.

  
  

• Keep a Steady Pace to Reduce Risk of Strain: Don’t go all out on the first mile. A controlled effort will yield better results and lower the risk of hamstring or calf injuries.

  
  

Physical Therapy-Informed Training Plan (4-6 Weeks Out)

• Pull-Up & Push-Up Progressions with Shoulder Stability Focus:

  • Train both strict strength and endurance-based rep schemes while maintaining scapular control. If you can already do strict pull ups and are looking to increase volume, a great way to do this is with a pyramid rep scheme, like 1-2-3-4-3-2-1. Gradually build up the peak of the pyramid as you're able over time.

  • When it comes to the push ups, try to train with larger sets than you plan to do within the workout. For example, if you plan to do sets of 10 push ups for as long as you can maintain it, aim for sets of 15-20 push ups in your training so that you can maintain great control and form in the smaller sets on the day of Murph.

• High-Rep Squat Workouts with Mobility Integration: Focus on volume but also incorporate

  hip mobility exercises to improve squat mechanics. Some of our favorite squat mobility primers are:

  • Ankle dorsiflexion

  • Lateral hip band opener

  • Squat pry

    
    

• Running Drills with Biomechanical Efficiency: Alternate between sprints, tempo runs, and

  long-distance running while monitoring form. At most gyms preparing to conquer Murph, a variety of runs are programmed into workouts in the months leading up to it. Make sure to do runs of varying distances in your training, some of our favorite distances for these are 200m, 400m, 800m, 1 mile and 1.5 miles. These longer runs can be completed outside of regular workouts if needed.

  
  

• Murph Simulations with Recovery Considerations: Practice half-Murph or scaled-down versions, ensuring proper recovery between sessions. Our favorite Murph variations are Cindy (as mentioned above) and a full Murph split into a partner WOD "I go, you go" style that allows you to keep your intensity up throughout the workout, without overdoing the volume as you gradually ramp up.

  
  

• Weighted Vest Training with Gradual Load Progression: If using a vest, introduce it gradually to avoid sudden increases in joint stress.

  
  

Recovery & Injury Prevention

• Prioritize Mobility & Soft Tissue Work: Stretch, foam roll, and incorporate dynamic mobility exercises to maintain joint health.

• Fuel Properly for Muscle Recovery: Consume enough protein and carbohydrates to support tissue repair and energy needs.

• Rest & Sleep for Optimal Performance: Recovery is just as important as training. Prioritize sleep and active recovery to allow muscles and connective tissues to rebuild.

  
  

Final Thoughts from EVOLV Physical Therapy & Performance

MURPH is not just a workout—it’s a test of resilience and dedication. By training smart, listening to your body, and implementing injury prevention strategies, you can push yourself while staying safe. Most importantly, remember the purpose behind the challenge—to honor the legacy of Lt. Michael P. Murphy.

Are you ready to take on MURPH?

Train smart, recover well, and perform at your best!