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Mastering the Murph: 6 Tips for Peak Performance

Welcome to The Impact Initiative Physical Therapy and Performance blog, where we're dedicated to helping you conquer challenges like the Murph with confidence and strength. As Memorial Day approaches, many of us are gearing up for the ultimate test of physical, mental, and emotional endurance. Whether you're a seasoned athlete or new to the Murph Challenge, we've got you covered with six essential tips to help you maximize your performance and honor the legacy of Lieutenant Michael P. Murphy:



1. Pace Your Run:

The Murph begins and ends with a one-mile run, setting the tone for the entire workout. Avoid the temptation to sprint out of the gate and conserve your energy by regulating your breathing and maintaining a steady pace. Remember, it's a marathon, not a sprint, so aim to finish strong without burning out too soon.

2. Master the Bend the Bar Technique for Pull-Ups:

Efficient pull-up technique can make a world of difference during the Murph. Practice the "Bend the Bar" technique to engage more muscles and improve your pull-up efficiency. By visualizing bending the bar as you pull yourself up, you activate your lats and engage your core, allowing for smoother, more controlled reps.

3. Break It Down:

Don't let the daunting volume of calisthenics overwhelm you. Instead of tackling massive sets in one go, break them down into more manageable sets. Find a break down that works for you! It doesn't have to be pretty, you just have to find a rep scheme that works for you and stick to it.

4. Hydrate and Fuel Up with Good Carbs:

Proper hydration and nutrition are essential for sustaining energy levels throughout the Murph. Hydrate well in the days leading up to the event and fuel your body with quality carbohydrates to replenish glycogen stores. Opt for complex carbs like whole grains, fruits, and vegetables to provide lasting energy without causing spikes and crashes.

5. Save Energy on Each Rep:

While it's tempting to go all out on every rep, remember that efficiency is key to conserving energy for the long haul. Focus on maintaining good form while finding ways to save energy, such as minimizing the eccentric phase of pull-ups and push-ups and going 90 degrees on your squats instead of a** to grass. We know you have great squat depth, but the Murph is not the day to prove it. Conserve your energy levels. By exerting just enough effort without overexerting yourself, you'll preserve valuable energy for later stages of the workout.

6. Scale the Workout to Your Ability:

Above all, know your limits and don't be afraid to scale the workout to match your current performance level. Whether it's adjusting the rep scheme, modifying movements, or using assistance like bands for pull-ups, prioritize safety and sustainability over ego. The Murph is a personal challenge, and completing it with integrity is what truly matters.


As you prepare to take on the Murph Challenge, remember that it's not just about physical strength, but also mental fortitude and emotional resilience. Honor the sacrifice of Lieutenant Murphy and all those who have served by giving your all and pushing past your limits, one rep at a time.


Stay tuned to our blog for more tips, inspiration, and support on your journey to peak performance.


The Impact Initiative Physical Therapy and Performance Team

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