If you haven’t been consistently attending the gym (3+ times per week) for the past 4-6 weeks, we are making it mandatory for you to do the modified version of MURPH. Since this workout is long and very high rep, there are significantly more risks for inactive athletes to become injured, excessively sore, or even get rhabdo.

Our modified version of the workout is as follows:

  • 800m run or 1k Row or 1.5 Mile Bike

  • 10 Rounds of Cindy

  • 800m run or 1k Row or 1.5 Mile Bike

Cindy is

  • 5 Pull-ups (banded if needed), or jumping pull-ups

  • 10 Push-ups or Knee Push-ups

  • 15 Air Squats (to a target or box if needed)

“Rhabdomyolysis (often simply referred to as “rhabdo”) is a medical condition that might arise from breakdown of muscle tissue and release of the muscle cells’ contents into the bloodstream. This process can damage the kidneys and can lead to renal failure or death in rare cases. Rhabdo is diagnosed when a patient with an appropriate history has an elevated level of creatine kinase, also known as CK or CPK. CPK is easier to measure in the blood than myoglobin and is generally used as a marker for rhabdo, even though it is the myoglobin that does the damage. Treatment consists of generous amounts of intravenous (IV) fluids to dilute and flush the myoglobin through the kidneys."

Alcohol and drug use increase the risk of rhabdomyolysis, and athletes should avoid heavy drinking, especially in proximity to training. Certain medications, including statins (cholesterol-lowering agents), increase the risk of rhabdomyolysis. Symptoms of rhabdomyolysis include severe generalized muscle pain, nausea and vomiting, abdominal cramping, and, in severe cases, dark-red or cola-colored urine. The discoloration of the urine comes from the muscle’s myoglobin, which is the same molecule that gives red meat its color. If these symptoms appear following a workout (or at any time with regard to dark-red urine), the athlete should seek medical attention immediately.” — CrossFit Level 1 Training Guide

Our programming has had 2-3 days (each week), specifically written to prepare for Murph over these last 6 weeks. We have progressively increased our volume and the people who have been consistent will be ready to handle this. If you haven’t been consistent, it’s not a knock on you. We want to do our part in educating attendees of the risks if your body is not ready to handle the full work-load.


  • Our hydration protocol is to drink when you’re thirsty and don’t when you’re not. Do NOT over-hydrate for the sake of “hydrating”.

  • Add some salt to your food over the next day or two. MURPH is a 40+ minute workout for most and you’re going to sweat out a lot of your electrolytes. Simply drinking more water will not do the trick. It’s important to replace those electrolytes.

  • Eat how you would for any normal day and be sure to ingest an easily digestible carb source 45-90 minutes prior to your heat time. Simple things like a banana, apple or baby food will digest easily and give you the fuel you need to perform in your workout.

  • Avoid eating a meal high in fat prior to your workout. Stick to a simple carb source as listed above and throw in a protein if you feel necessary. The carbs are really going to be your friend for a workout like this one. Avoid high-glycemic carbs like candy or sugar before the workout. This will cause a spike and drop in blood sugar which may lead to that bonking feeling. Wholesome fruit is a safe bet because the fiber and water content slows the process of digestion and rise in blood sugar.

  • Post workout you’re going to want to avid higher fat content and focus on getting a simple carb and easily digestible protein. For me, this looks like another banana and whey protein shake.

  • While it’s normal to have a couple of beers or alcoholic drinks post-MURPH, be sure to swap a water in between each alcoholic drink you have…you’ll thank me tomorrow!


  • Recognize that MURPH is an endurance workout. Don’t hear 3,2,1 GO and attack your first mile like you’re doing a 1-mile time trial. Set your pace and breathing level to match something you could do for 40+ minutes without stopping.

  • Everyone will be doing Murph Cindy style today!


  • 80-85% effort here. There’s still a lot of work to be done and you should come off this run and get directly into the bodyweight movements. If you need 5 minutes to recover from your first mile…you messed up.


  • Should be unbroken the entire workout. Since we’re doing it Cindy style this year, the pull-ups should be the easiest part of this triplet. Several of our athletes will be using a band and have asked me what to do. My advice is choose something that’s a little too easy and you know you can do 20 rounds of unbroken pull-ups with.


  • Break these up from the start. Although you’re only doing 10 reps per round, you don’t realize how quickly you’re able to get back to the push-ups. If you misjudge this and hit failure you’re going to slow yourself down way more than necessary. Here are a couple of break-ups I’ve tried over the last 6 weeks that have worked very well:

    • 6+4 reps

    • 5+5 reps

    • 4+3+3 reps

  • DISCLAIMER - I will be doing 6+4 every round today. As someone who has 50+ unbroken push-ups I feel it’s important to emphasize the importance of breaking things up. I will not be doing more than 6 unbroken push-ups in a row today. Have a game plan and stick to it.


  • Breathe 

  • Recover arms 

  • Find a tempo that doesn’t blow your legs up 

  • Don’t break up your air squats


  • The hay is in the barn…put yourself in a dark place and remember why we’re doing this 

  • Mental road marks…keep your mind busy - I will pick a telephone pole or stop sign to run to and then find something else to run to once I’ve gotten there. I know this may sound silly, but when you’re physically exhausted you need to keep your mind focused in order to keep pushing. Breaking things down smaller helps with this.

  • Leave enough in the tank to finish that final stretch strong.


I hope this is helpful to our athletes and attendees. Good luck tonight and tomorrow morning and give it your best!

Here’s a simple general warm-up for you to do on your own:

  • Mobility (5-10 mins)

  • 2-3 Rounds

  • 2 Pull-ups

  • 4 Push-ups

  • 6 Air Squats

For the athletes who won’t be running, your bike or row subs are as follows:

  • 2k Row = 1 mile run

  • 3 Mile Bike = 1 mile run