The Murph workout is a challenging CrossFit WOD (workout of the day) that consists of a one-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another one-mile run. It is named after Navy SEAL Lt. Michael Murphy, who was killed in action in Afghanistan in 2005.
To make this workout even more challenging, many athletes choose to wear a weighted vest during the workout. In this article, we’ll discuss how to use a weighted vest for the Murph workout.
Making sure your weighted vest sits right
Before starting the Murph workout with a weighted vest, it is essential to ensure that the vest fits correctly. A vest that is too loose can move around and cause chafing, while a vest that is too tight can restrict your breathing and make it difficult to perform the exercises. Start by adjusting the straps to get a snug fit around your torso.
Make sure the vest is evenly distributed on your upper body, with the weight balanced front and back. Most CrossFit vests have solid plates at the front and back – the top of the vest should sit just below the collarbone, with the bottom above your belly button.
If you are new to using a weighted vest, start with a lighter weight and gradually increase the weight as you get comfortable. Remember to choose a vest that fits you well and is evenly distributed.
The Rx weight for Murph is 20 lb for men and 14 lb for women. If you haven’t trained with a vest before, don’t attempt these weights on race day. Start lighter in training and build up.
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Should I wear a weight vest for Murph?
The decision to wear a weighted vest for the Murph workout is a personal one. If you’re an experienced CrossFitter looking to push yourself to the next level, wearing a weighted vest is a great option.
However, if you’re new to CrossFit or not comfortable with the added weight, it’s best to stick with bodyweight-only for your first few attempts. If you can’t complete the Murph workout in under 60 minutes, then don’t even think about wearing a vest.If you do decide to wear a weighted vest, start with a lighter vest and gradually increase the weight as you get comfortable. Remember to choose a vest that fits you well and is evenly distributed.
How to run with a weight vest for Murph
Running with a weighted vest can be challenging, but it’s an excellent way to build endurance and strength. To run with a weighted vest, start by maintaining a steady pace and focusing on your breathing. Keep your torso upright and your arms relaxed, and take shorter strides to minimize impact.
Remember to breathe through your nose and mouth, inhaling and exhaling deeply. If you feel tired, take a break and walk, but don’t stop moving entirely. With practice and conditioning, you can build up your endurance and improve your performance.
Is it OK to run with a weighted vest?
Running with a weighted vest is generally safe for most people, as long as you start slowly and gradually increase your distance and speed.
However, it’s essential to listen to your body and take breaks if you experience any pain or discomfort. Running with a weighted vest can also put more strain on your joints, so it’s important to warm up properly and stretch after your workout.
How much harder is it to run a weighted vest?
Running with a weighted vest is significantly harder than running without one. The added weight increases the workload on your muscles and cardiovascular system, making it more challenging to maintain your pace and breathe efficiently.
The amount of added difficulty will depend on the weight of the vest you’re wearing and your fitness level. Remember to start slowly and gradually increase your distance and speed to avoid injury.
To Summarize
Using a weighted vest for the Murph workout can be an excellent way to push yourself to the next level and build strength and endurance. Remember to start slowly, listen to your body, and gradually increase your distance.
And most importantly, remember to honor the sacrifice of Lt. Michael Murphy as you push through the challenges of the Murph workout.
Need help with your Murph Strategy? Watch this video to help get your best time yet!
This article’s part of a series to help you get your best Murph score yet.
Want the full breakdown? Check out the rest of the series below:
- The Ultimate Checklist: Murph Memorial Workout For Beginners
- How to Scale Murph Workout With These Easy Steps!
- How to Scale Pull-Ups for Murph Workout
- How to Use a Weighted Vest for Murph Workout
- Memorial Day Murph Workout: The Ultimate Strategy
- Murph Workout Training Plan
- What is the CrossFit® Murph Challenge?
- What’s a Good Time for Murph? Let’s break it down
- Are You Doing Air Squats Correctly in Murph?
- Pace Murph Workout Based on Your Fitness Level
- Recover After Murph Workout Without Losing a Week
Frequently asked questions: weighted vest for Murph
What weight vest is Rx for Murph?
The prescribed weight is 20 lb (approximately 9 kg) for men and 14 lb (approximately 6 kg) for women. These are the weights used in the official Murph Challenge. If you’re new to training with a vest, don’t attempt these weights on Memorial Day without having trained in them first.
Should I wear a vest for my first Murph?
No. If you haven’t trained with a weighted vest before, skip it for your first Murph. The vest adds significant load to every pull-up, push-up, and squat on top of the running. Doing the workout well without a vest is a far better experience than grinding through it with one you’re not prepared for. Earn the vest in a future year once you’ve built the base fitness.
How far in advance should I start training with a vest before Murph?
At least 4 to 6 weeks before Memorial Day. Start with shorter sessions – a 20-minute workout or a single mile run in the vest – and build up gradually. Your shoulders, neck, and joints need time to adapt to the added load. Don’t introduce the vest for the first time in the week before Murph.
Does the vest affect pull-ups and push-ups as much as the running?
In some ways more. The vest adds load to every upper body rep on top of your bodyweight, which can significantly accelerate fatigue in your pulling and pressing muscles. Many athletes find the vest makes the pull-ups the hardest part. If you’re training with a vest, practice partitioned sets with it on, not just the running.
What type of weighted vest is best for Murph?
A vest with solid plates (front and back) that sits close to the body is the best option. Plate carrier-style vests with minimal movement are preferable to sand-filled vests, which can shift around during reps and runs. Look for a vest with adjustable straps so you can dial in the fit around your torso without it riding up on the runs.
Can wearing a vest during Murph cause injury?
The main risks are shoulder and neck strain from the added load during pull-ups, joint stress from running with extra weight, and chafing from a poorly fitted vest. All of these are manageable with proper preparation: train with the vest beforehand, fit it correctly, and apply anti-chafe product to any contact points before the workout.