Murph Workout: Weighted Vest Requirements, Scaling, and Training

How Much Weight Do You Need to Wear to Murph?

For the prescribed (Rx) version of the "Murph" Hero WOD, men are required to wear a 20-pound weighted vest, and women are required to wear a 14-pound weighted vest. However, this is the standard for experienced athletes, and scaling the weight or foregoing the vest is often appropriate and recommended based on individual fitness levels and goals.

Understanding "Murph": The Hero WOD

"Murph" is a benchmark CrossFit Hero WOD (Workout of the Day) dedicated to Navy Lieutenant Michael P. Murphy, who was killed in action in Afghanistan on June 28, 2005. It's a challenging test of endurance, strength, and mental grit, traditionally performed on Memorial Day weekend.

The workout consists of:

• 1-mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Air Squats
• 1-mile Run

The bodyweight exercises can be partitioned (e.g., 20 rounds of 5 pull-ups, 10 push-ups, 15 air squats) or completed sequentially. The entire workout is performed for time.

The Prescribed Weight: 20 lbs for Men, 14 lbs for Women

For the full "Rx" (as prescribed) version of Murph, a weighted vest is mandatory.

• Men: Wear a 20-pound weighted vest.
• Women: Wear a 14-pound weighted vest.

This weight adds a significant layer of difficulty, transforming an already demanding bodyweight workout into an extreme test of fitness and resilience. The inclusion of the vest is not merely arbitrary; it amplifies the physiological stress and contributes to the workout's formidable reputation.

Why Wear a Weighted Vest? The Physiological Demands

Adding external load dramatically alters the physiological demands of Murph:

• Increased Metabolic Demand: Carrying extra weight requires more energy expenditure for every movement, from running to performing bodyweight exercises. This elevates heart rate and overall caloric burn.
• Enhanced Muscular Endurance: The vest increases the load on muscles during pull-ups, push-ups, and squats, forcing them to work harder and develop greater endurance under load. This is particularly noticeable in the shoulders, core, and legs during the runs.
• Cardiovascular Challenge: The added weight significantly taxes the cardiovascular system, making it harder to maintain pace and increasing the overall aerobic and anaerobic challenge.
• Bone Density and Connective Tissue Adaptation: While not the primary purpose of Murph, chronic exposure to weighted training can contribute to improved bone mineral density and strengthen connective tissues, making the body more resilient.
• Mental Fortitude: Perhaps one of the most significant aspects, the weighted vest adds a substantial psychological barrier. Pushing through the discomfort and fatigue with the added load demands immense mental toughness and determination.

When to Consider Scaling the Weight (or Not Wearing One)

While the Rx weight is the standard, it is crucial to understand that Murph is designed to be a challenging workout for all fitness levels, which means scaling is not only acceptable but often necessary.

Prerequisites for Wearing a Vest: Before considering a weighted vest for Murph, an individual should:

• Consistently complete Murph unweighted within a reasonable time frame and with good form.
• Possess a strong foundation of strength in pull-ups, push-ups, and squats.
• Have no pre-existing injuries that could be exacerbated by the additional load.
• Be accustomed to training with a weighted vest in other workouts or exercises.
• Prioritize perfect form over adding weight prematurely.

Reasons to Scale or Forgo the Vest:

• New to High-Volume Bodyweight Workouts: If you're new to CrossFit or high-volume training, completing Murph unweighted is an admirable and challenging feat in itself.
• Developing Foundational Strength: Focus on building the requisite strength and endurance with just your body weight first.
• Focusing on Movement Quality: The vest can compromise form, especially under fatigue. Prioritize maintaining excellent technique.
• Injury Prevention: If you have any aches, pains, or are recovering from an injury, adding a vest dramatically increases the risk of re-injury or new injury.
• Training Goal: If your goal is speed or improving unweighted performance, the vest might be counterproductive in a specific training cycle.

Choosing the Right Vest: Fit and Functionality

If you decide to wear a vest, selecting the right one is critical for safety and performance:

• Snug Fit: The vest should fit snugly against your torso without bouncing or shifting excessively during running or bodyweight movements. A loose vest can cause chafing, impede movement, and throw off your balance.
• Even Weight Distribution: Look for vests that distribute weight evenly across the torso, minimizing undue stress on specific areas like the shoulders or lower back.
• Freedom of Movement: Ensure the vest does not restrict your range of motion for pull-ups, push-ups, or overhead movements.
• Adjustability: Some vests allow you to add or remove weight, which can be beneficial for progressive training leading up to Murph.

Training Considerations for a Weighted Murph

Successfully completing Murph with a vest requires specific preparation:

• Progressive Overload: Do not jump straight into a 20-pound vest. Gradually introduce the vest into your training, starting with lighter weights or shorter durations.
• Specificity: Practice Murph's individual components (running, pull-ups, push-ups, squats) and combinations with your chosen vest weight. This will help your body adapt to the unique demands.
• Pacing Strategy: The vest will significantly alter your pacing. Practice different partitioning strategies and learn to manage your energy output effectively.
• Nutrition and Hydration: The increased metabolic demand of a weighted Murph necessitates meticulous attention to pre-workout nutrition and intra-workout hydration.
• Listen to Your Body: Pay close attention to any signs of pain or excessive fatigue. It's always better to scale down or stop than to risk injury.

The Ultimate Goal: Respecting the Challenge

Ultimately, the decision of whether or not to wear a weighted vest for Murph comes down to individual fitness level, training experience, and personal goals. The spirit of Murph is to honor a fallen hero through a formidable physical challenge. For many, completing the workout unweighted is an incredible accomplishment. For those who are ready, the weighted vest amplifies the challenge, demanding an even greater level of physical and mental resilience. Prioritize safety, listen to your body, and respect the intensity of the workout.