*EDIT*
This article was originally published when we were using the name Aftermath Strength & Conditioning. We’ve been a CrossFit affiliate since opening, and have recently transitioned to using CrossFit Somonauk across everything we do.

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How to Start Preparing for Murph (And Exactly What to Do Next)

Back in February, we talked about what Murph is and why it matters.

We covered the story behind it.
We talked about what it represents.
We talked about why it’s more than just a workout.

Now it’s April.

And if you’re planning on doing Murph this year, this is the point where thinking about it needs to turn into preparing for it.

Because Murph is not something you want to just show up and hope for the best.

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Where Most People Are Right Now

If you’re like a lot of people, you’re somewhere in one of these spots:

• You’ve done Murph before… and remember how rough it felt
• You’ve never done it, but you’ve been thinking about trying it
• You want to do it, but you’re not sure if you’re “ready”

All of those are completely normal.

The mistake isn’t where you’re starting.

The mistake is doing nothing between now and Memorial Day.

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What Murph Actually Demands

On paper, it still looks simple:

• 1 mile run
• 100 pull-ups
• 200 push-ups
• 300 squats
• 1 mile run

But what gets people isn’t complexity.

It’s volume.

It’s the combination of:

• Repetition
• Time under fatigue
• Upper body endurance
• Pacing

That’s why even strong, consistent gym-goers can struggle if they haven’t prepared for it specifically.

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The Goal Isn’t to “Survive” Murph

A lot of people go into Murph with one goal:

“Just get through it.”

And they do.

But they also:

• Burn out early
• Hit a wall halfway through
• Deal with shoulder or elbow pain
• Feel wrecked for days afterward

That’s not the experience we’re aiming for.

The goal is to show up prepared enough that you can:

• Move consistently
• Scale appropriately
• Finish feeling accomplished
• Actually enjoy parts of it

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So… Where Do You Start?

You don’t need to overcomplicate this.

You just need to start building toward it.

That means focusing on a few key things:

1. Get Comfortable With the Movements

Pulling, pushing, squatting, and running.

That might look like:

• Ring rows instead of pull-ups
• Push-ups to a box
• Controlled air squats
• Shorter runs or intervals

Murph doesn’t require perfection. It requires repeatability.

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2. Build Volume Gradually

This is the biggest piece.

Murph punishes people who jump straight into high reps.

Instead, you want to:

• Accumulate reps over time
• Keep sets manageable
• Avoid going to failure early

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3. Learn How to Pace Yourself

Murph is not a sprint.

If you go out too fast, it catches up quickly.

A better approach:

• Start slower than you think
• Break reps into small, repeatable sets
• Stay consistent instead of chasing big rounds

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4. Take Care of Your Shoulders

100 pull-ups and 200 push-ups adds up fast.

If you’re not preparing your shoulders, it shows up quickly.

Simple accessory work and mobility can make a huge difference in how you feel during and after Murph.

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That’s Why I Put This Together

Instead of trying to piece all of this together on your own, I built something to walk you through it step by step.

I just finished a 53-page Murph Prep Guide.

And it’s designed to take the guesswork out of everything we just talked about.

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What’s Inside the Guide

Inside, you’ll get:

• A full 6-week training plan
• Structured workouts (3x per week)
• Built-in scaling options
• Movement progressions
• Accessory work to keep you healthy
• Warm-ups and cooldowns

It’s laid out so you can follow it without having to think about what to do next.

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Who This Is For

This guide works if you are:

• Doing your first Murph
• Coming back after time off
• Trying to improve from last year
• Just wanting a plan to stay consistent

You don’t need to be advanced.

You just need to start.

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Murph Is Better When You’re Prepared

Murph will always be challenging.

That’s part of what makes it meaningful.

But there’s a big difference between:

• A challenge you’re ready for
• And one that completely overwhelms you

Preparation is what makes that difference.

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Download the Guide and Get Started

If you’ve been thinking about doing Murph this year, now is the time to start preparing.

Not next week. Not “when things slow down.”

Now.

I’ve already mapped it out for you.

All you have to do is follow it.