Murph Workout: Kipping Pull-ups, Strict Pull-ups, and Strategy

Can You Kip Pull-ups in Murph?

Yes, for the vast majority of participants, kip pull-ups are permissible and commonly utilized in the Murph workout, primarily due to the high volume of repetitions required. However, the choice between kipping and strict pull-ups depends on individual goals, skill level, and an understanding of the biomechanical implications of each movement.

Understanding the Murph Workout

The Murph workout is a challenging CrossFit Hero WOD (Workout of the Day) performed annually on Memorial Day to honor Navy SEAL Lieutenant Michael P. Murphy. It is a grueling test of endurance, strength, and mental fortitude.

• Workout Structure:
  • 1-mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 air squats
  • 1-mile run
  • Optional: Performed with a 20lb weighted vest for men, 14lb for women.
• Partitioning: The pull-ups, push-ups, and squats can be "partitioned" or broken up as desired. The most common strategy is "Cindy" style: 20 rounds of 5 pull-ups, 10 push-ups, 15 squats.
• The Spirit of Murph: Beyond the physical challenge, Murph embodies grit, perseverance, and a tribute to fallen heroes. It's designed to push physical and mental limits.

The Mechanics of a Kip Pull-up

A kip pull-up is a dynamic movement that uses momentum generated from the hips and core to assist in pulling the body over the bar.

• Definition: Instead of relying solely on upper body strength, the athlete generates power through a powerful hip drive (the "kip"), creating a wave-like motion that propels the body upwards. The arms then complete the pull.
• Advantages:
  • Efficiency: Allows for higher repetitions in a shorter amount of time, crucial for high-volume workouts like Murph.
  • Reduced Localized Fatigue: Spreads the muscular effort across more muscle groups (core, hips, legs, back, arms), delaying localized fatigue in the lats and biceps.
  • Accessibility: Enables individuals with less strict pull-up strength to perform the movement and achieve higher rep counts.
• Disadvantages and Risks:
  • Increased Joint Stress: The dynamic, ballistic nature of the kip can place significant stress on the shoulder joint, especially the rotator cuff and labrum, if not executed with proper control and sufficient shoulder mobility/stability.
  • Less Direct Strength Development: While it builds muscular endurance, it is less effective than strict pull-ups for developing pure upper body pulling strength.
  • Risk of Injury: Poor technique, lack of shoulder preparation, or performing high volumes of kipping when fatigued significantly increases the risk of shoulder impingement, tendonitis, or more severe injuries.

The Mechanics of a Strict Pull-up

A strict pull-up is a controlled, strength-based movement where the body is pulled upwards using primarily the muscles of the back and arms.

• Definition: Starting from a dead hang, the athlete pulls their body upwards until their chin clears the bar, without using any momentum from the lower body. The descent is also controlled.
• Advantages:
  • Superior Strength Development: Maximizes activation of the latissimus dorsi, biceps, and other pulling muscles, leading to significant gains in upper body and grip strength.
  • Better Muscle Activation: Isolates the target muscle groups more effectively.
  • Lower Joint Stress (when performed correctly): The controlled movement places less sudden, ballistic stress on the shoulder joint compared to an uncontrolled kip.
• Disadvantages:
  • More Challenging: Requires a higher level of absolute strength, making it difficult for many to perform high repetitions.
  • Slower Repetition Rate: The controlled nature inherently means fewer reps can be performed in a given time.
  • Higher Localized Fatigue: The focused muscular effort leads to faster fatigue in the primary movers.

Kip vs. Strict in the Context of Murph

When it comes to Murph, the choice between kipping and strict pull-ups often comes down to the individual's goals and the nature of the workout.

• "Rules" and Standards: For most participants in Murph (whether at a CrossFit affiliate, a community event, or independently), kip pull-ups are generally accepted. The goal for many is to complete the workout, and kipping is often necessary to achieve 100 pull-ups within a reasonable timeframe. Official CrossFit Games standards for elite athletes might require specific forms of pull-ups (e.g., butterfly kip, but always with a full extension at the bottom and chin over the bar at the top), but these strictures rarely apply to the general Murph participant.
• Performance Implications:
  • Kipping: Allows for faster times and helps manage overall fatigue by distributing the work. It's the preferred method for competitive athletes aiming for a fast Murph time.
  • Strict: Will significantly increase the time it takes to complete the workout, as 100 strict pull-ups is a monumental task for all but the strongest athletes. However, it offers a greater strength challenge.
• Safety Considerations: The sheer volume of 100 pull-ups, regardless of method, can lead to muscle fatigue and form degradation. If choosing to kip, it is crucial to:
  • Have proficient kipping technique.
  • Possess adequate shoulder mobility and stability.
  • Warm up thoroughly.
  • Be mindful of form breakdown as fatigue sets in to prevent injury.

Making Your Decision: Kip or Strict?

Your choice should be informed by your personal objectives and physical capabilities.

• Your Goals:
  • Fastest Time: If your primary goal is to achieve the fastest possible Murph time, kipping pull-ups will likely be your strategy.
  • Pure Strength Challenge: If you want to use Murph as a test of absolute strength and muscular endurance, performing strict pull-ups would be more aligned with this goal, even if it means a much longer completion time.
  • Completion: If simply finishing Murph is your goal, use the method that allows you to safely complete 100 reps.
• Your Skill Level:
  • Can you perform strict pull-ups? If not, kipping (or scaled options) is your only way to achieve the volume.
  • Is your kip controlled and efficient? A sloppy kip is inefficient and dangerous.
• Injury History and Prevention: If you have a history of shoulder issues, or if your kipping technique is not solid, strict pull-ups (or a scaled variation like jumping pull-ups or banded pull-ups) might be a safer option. Prioritize joint health.

Optimizing Your Murph Pull-up Strategy

Regardless of whether you kip or go strict, strategic planning is essential for the 100 pull-ups.

• Pacing and Breaking Up Reps: Do not attempt to do large, unbroken sets early on. The "Cindy" protocol (5 pull-ups, 10 push-ups, 15 squats, repeated 20 times) is popular because it allows for frequent, smaller sets of pull-ups, managing fatigue. Other common strategies include sets of 5-10 pull-ups interspersed with other movements.
• Technique Consistency: Even with kipping, strive for consistent, controlled movement. As fatigue mounts, the temptation to "muscle through" with poor form increases, elevating injury risk.
• Grip Strength: For 100 pull-ups, grip is often the limiting factor. Consider using chalk and practice hanging and pull-ups regularly in your training.
• Pre-Murph Training: If you plan to kip, ensure your training includes both strict pull-up strength development (to build foundational strength) and kipping technique practice. If you plan to go strict, build up your volume progressively in the weeks leading up to Murph.

The Bottom Line

Yes, you can absolutely use kip pull-ups in Murph. For most participants, it's the most practical way to complete the high volume of repetitions and achieve a competitive time. However, the decision should be a conscious one, weighing your personal fitness goals against the biomechanical demands and potential risks of kipping, especially under fatigue. Always prioritize proper form, shoulder health, and a smart pacing strategy to successfully and safely complete this challenging, iconic workout.