Murph 2024 Edition
It’s that time of year again…Memorial Day Murph! This will be my 10th Murph I believe - I’ve done Murph 3x pregnant, twice before getting pregnant (that I can remember) and the rest of it postpartum, once with a vest. This blog post is a reflection from my knowledge and experience as a Doctor of Physical Therapy - working as a pelvic floor physical therapist, CrossFit Level 2 trainer, CrossFit gymnastics certificate, and Pregnancy & Postpartum Athleticism Coach (certified).
Murph is a LOT of volume. “Rx” is performed with a weight vest on.
Controversial opinion? If you haven’t gotten a sub 45 minute Murph without a vest on, you don’t need a vest. IMO, no pregnant athlete needs to be wearing a vest- training mindset should be different! Postpartum athletes, I wouldn’t recommend a client wearing a vest unless they are at least a year postpartum & have built a solid foundation (read below). Injured athletes, if you have an upper body injury & want to wear a vest for the squats & run, and have a decent aerobic capacity built up, ok.
Also possibly controversial (though I really don’t think it should be), if an athlete cannot easily perform 10-15 kipping/butterfly pull-ups, there is no reason to wear a vest. If you struggle with movement standards (chin over bar on pull-ups, chest to the ground on push-ups & back up without “worming”"), there shouldn’t be a vest worn. Looking at longevity with training here.
Ultimately whatever variation of Murph you choose & whatever modifications you choose (if any) should allow you to be able to continually keep moving. If you’re at the point of doing singles & you’re pregnant, postpartum or injured, I would definitely recommend making some more modifications.
What I’ll be doing:
Our youngest is 1.5 years old (we also have a 6 y.o. & 3 y.o.) - my workouts are usually 2-3 CrossFit classes, plus one additional lift per week. I’m still nursing 2x/day so I haven’t lost all the baby weight - gymnastics & cardio are not my friends. Here’s my plan for Murph this year:
Run - I don’t that I’ve ran more than 400m in one set since Natalia was born. I don’t have leaking with that, depending on how I feel, I may try for the mile. Otherwise I will scale to a half mile run.
Pull-ups: Banded pull-ups are my friend for now. I will also be halving the middle gymnastics portion of Murph because I’m not ready for that volume.
Push ups: I can do floor push ups but have to break them up a lot. I will probably start on the floor but have a box nearby just in case. Again, I will also be halving the middle gymnastics portion of Murph because I’m not ready for that volume.
Squats: These should be fine. But still halving the volume of the middle gymnastics portion.
I plan to do the following rep scheme for 10 rounds:
x5 push ups
x5 pull-ups
x5 push ups
x15 squats
Pregnant?
Murph pregnant can look like a spectrum. 1st trimester Murph is going to look different that a 3rd trimester Murph.
The run: The further you get into pregnancy > the more weight gain > the more pressure on your pelvic organs & pelvic floor muscles = increased stress > increased possibility of pelvic pain, pressure, urinary leaking, etc.
Consider shortening the run.
Consider swapping in a row, bike, step ups, etc if you have any of the above symptoms or just don’t want to do the run. All of these options would have less impact on the pelvic floor. Choose a time domain that’s similar to running a mile, around 8 minutes, or even scale further.
Pull-Ups: From a risk vs reward component, I do not recommend kipping beyond the middle of the second trimester, due to the stretch and stress it puts on the abdominals.
Some scaling options:
Strict pull-ups with a band (be careful getting in & out of the band).
Ring rows
Seated pull downs with a PVC
Whatever option is chosen, please no coning!
No pull-up bar? Try bent over rows with DBs, KBs or barbells instead!
Consider scaling the reps as needed.
Push Ups: Definitely want to be able to control the descent!
Can elevate hands on a box or step
Banded - hang a band from the rig & slide your torso inside of it or wear it like a “backpack” for assistance.
Push up from knees
DB Floor Press
If you’re good & strong at push ups, you can try putting your hands on DBs or plates to do a “full range” push up that accommodates the belly.
Squats: Probably won’t need to do much here except perhaps modify the depth or your stance as needed.
Postpartum
Before doing a high volume workout such as Murph (or really any type of workout with intensity) postpartum, I think going to see a pelvic floor therapist is so beneficial! It could be as simple as a one & done if you’re not having symptoms or major issues, and the therapist gives you some direction with moving forward. Or it could be more than just one appointment - but make your return to fitness postpartum smoother & help mitigate having issues. Extra bonus if you can find a therapist who has experience working with CrossFit athletes! Or look for a CrossFit coach who has had specific training on working with pregnant & postpartum women to help guide your return to fitness.
Definitely considering scaling the reps on your postpartum Murph - maybe doing a half Murph or something similar. I definitely wouldn’t be adding a vest in before 8/9 months postpartum, and would ideally like to see my postpartum clients at a year postpartum & doing well with unassisted pull-ups & push ups before trying.
The run: Some research supports waiting to run until at least 12 weeks postpartum. Seeing a pelvic floor therapist can give you some more guidance on when it’s appropriate for you to return to running. I like to put my postpartum moms through a series of assessments on their lower body strength, balance and pelvic floor muscles ability to handle impact.
Consider shortening the run.
Consider swapping in a row, bike, step ups, etc if you have any of the above symptoms or just don’t want to do the run. All of these options would have less impact on the pelvic floor.
Pull-Ups: Personally I always like to see a bias towards building pull-up strength postpartum, vs throwing in kipping early on. It gives more time to build core strength & reconnection to control the kip.
Some scaling options:
Strict pull-ups with a band
Kipping pull-ups with a band
Jumping pull-ups
Ring rows
Seated pull downs with a PVC
Consider scaling the reps.
Push Ups: These are brutal to begin with on the shoulders, then adding in decreased core strength, some deconditioning and decreased upper body strength, and there is a lot going on!
Can elevate hands on a box or step
Banded - hang a band from the rig & slide your torso inside of it or wear it like a “backpack” for assistance.
Push up from knees
Eccentric push up - Start in a plank, lower yourself down to the ground, touch the knees down and do a knee push up to come back up.
DB Floor Press
Squats: Probably won’t need to do much here except perhaps scale reps!
Injured
If you’re dealing with some sort of injury but still want to take on Murph, just be smart about making some modifications. I know I keep saying it, but Murph is a lot of volume. There’s no need to hurt for a week after doing Murph because you didn’t scale enough or pushed through the pain.
Run, pull-ups & push ups: I think the suggestions offered above under the pregnant & postpartum headings would do nicely here. I don’t really have any additional suggestions.
Squats: Consider decreased range, squatting to a box/target, lunges, step ups or KB swings.
Coaches:
When considering scaling an athlete, try to keep in the mind what functional movement is being performed. Is it a variation of the squat, hinge, pull, push, etc.? Try to maintain the integrity of the functional movement, while modifying it a level that is appropriate for your individual athletes. If you would like to learn more about coaching pregnant and postpartum athletes, please look into Brianna Battles' coaching courses here. For questions regarding scaling/modifications for the injured athlete, please feel free to contact me and/or work directly with the athlete's healthcare provider.
***All pregnant and postpartum women should have their physician's approval to workout. If you don't, please do not workout. If you have any physician restrictions, to ignore them is placing you and your baby's health in jeopardy.
***I recommend all postpartum women get assessed by a pelvic floor physical therapist. Find one by you here. I also highly recommend finding a Pregnancy & Postpartum Athleticism coach by you to go over strategy with specific exercises, programming and recommendations. Find one here.
***Stop if you begin experiencing "leaking", sensation of something "falling out" and/or anything that doesn't feel right. Take more breaks as needed, if it's due to fatigue. Focus on your breathing and movement strategy. If you continue to have symptoms, scale the movement more or stop the workout. If you haven't consulted with a healthcare provider and/or postpartum fitness specialist regarding your symptoms, please do.
If you have specific questions regarding this post, please comment below or contact via social media or email. I'm happy to help- but remember my advice is not accompanied with a hands-on assessment, which is the best way to make recommendations. If you are interested in meeting with me, please contact me. If you're interested in finding an appropriate healthcare provider/coach, please contact me and I will do my best to help you find one.