So you’re ready to take on Murph… minus the pull-ups? If you don’t have pull-ups yet, don’t have a pull-up bar, or you’re dealing with some nagging injuries, there’s no need to skip this Memorial Day workout altogether. I have some great substitutions for you!
As a quick recap, here’s the work to be completed for time in hero WOD Murph:
- One-mile run
- 100 pull-ups
- 200 push-ups
- 300 squats
- One-mile run
- (wearing a 20lbs vest for males / 14lbs vest for females)
The pull-ups, push ups and squats can be partitioned any way.
There are endless ways to scale this workout as a whole, but in this article we’re talking pull-ups only. One thing I’ll say upfront: if you’re scaling any of the movements in Murph, I recommend ditching the weight vest until you’re sailing through the workout Rx’d. No point loading up a movement pattern you haven’t nailed yet.
How many pull-ups in the Murph workout?
In ‘Murph’, there are 100 pull-ups altogether. These can be completed ‘straight through’ or partitioned into smaller sets, for example, 5 pull-ups, 10 push ups, 15 squats for 20 rounds. One of the ways we can scale the pull-ups is by reducing the number of reps. This is a great option if you have pull-ups but 100 of them in a workout would be too much volume for you.
If you’d be confident completing 3 reps in each set rather than 5, that would be 60 total pull-ups altogether and an effective scaling option.
What types of pull ups are in Murph?
Any pull-up variation is acceptable; providing you begin (or pass through) under the bar with straight arms and finish the rep with your chin above the bar. This can be achieved with strict pull-ups, kipping pull-ups or butterfly pull-ups.
What’s a good substitute if you don’t have a pull up bar?
No pull-up bar? No problem. Here are three solid options that don’t require one, so you can still take part in honouring Navy SEAL, Lt. Michael P. Murphy.
Ring Rows or TRX Rows
This is a great option if you have a set of rings or a TRX system that can be attached to any kind of beam – or even a tree outdoors. Adjust the difficulty by changing your body angle: more horizontal is harder, more upright is easier.
Barbell Pull-Ups
Got a squat rack with a barbell? You’ve got a makeshift pull-up bar. Set the bar at the right height and pull your chest up to it. Heels resting on the floor makes these easier; try an L-sit position if you want to crank up the difficulty.
Dumbbell or Barbell Rows
A bent-over row works both arms at the same time and requires minimal equipment. It’s not the same movement pattern as a pull-up, but it’s a solid pulling option when you’ve got nothing else to work with.
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3 x pull up scale options for Murph
If you’re looking to take part in this year’s Murph challenge but don’t yet have pull-ups, here are 3 alternatives you can scale to;
- Jumping Pull-Ups:This one is my favorite because it matches the tempo and effort of a kipping pull-up and so preserves the stimulus of the workout. If you have a box and a pull-up bar give this a go! If you haven’t heard of these before, start off by grabbing a box and placing it underneath your pull-up bar. You’ll then perform a kipping pull-up but with your feet remaining on the box, and only jumping off when you go to pull your chin over the bar. You can make these harder by lowering the height of the box and easier by raising it.
- Ring Rows:If you don’t feel confident with the jumping variation, try swapping the pull-ups for ring rows. You can make them more challenging by walking your feet forward, or if you need to make them easier, just walk your feet back until your body is more upright.
- Banded Pull-Down:This variation is probably the most accessible for beginners, and has the added bonus of not being affected by bodyweight. You can do these seated on the floor or on a bench or box and can choose a band thickness that suits your own abilities.
Final Words
Murph is a workout that anyone can take part in, providing the reps and movements are scaled appropriately. To find what works for you, try a few rounds of the variations you plan to use in the weeks leading up to it to give you an idea of how it’ll feel in the WOD. My favorite option is the jumping pull-up, but any pulling movement that you can complete with confidence can be a great substitute in this workout.
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: scaling pull-ups in Murph
What is the best pull-up substitute for Murph?
Jumping pull-ups are the best substitute because they most closely match the tempo and effort of a kipping pull-up. This preserves the stimulus of the workout better than slower alternatives like ring rows. If you have a box and a bar, that’s the option to go with. Practice them in training before Memorial Day so you’ve got the rhythm locked in.
Can I do ring rows instead of pull-ups in Murph?
Yes, ring rows are a completely legitimate substitution. Set the rings so your body is at an angle that makes sets of 10 genuinely challenging. If it feels too easy, walk your feet forward to increase the difficulty. Keep the same rep count as the pull-ups – 100 ring rows for 100 pull-ups.
How do I scale Murph if I can only do a few pull-ups?
Reduce the reps per set rather than swapping the movement entirely. If you can do 3 pull-ups per round instead of 5, that’s 60 total pull-ups across the workout – which is still a serious amount of volume. Keep the movement, reduce the dose. That’s almost always a better option than switching to a completely different exercise.
Do I need a pull-up bar to do Murph?
Nope. A barbell in a squat rack makes a solid makeshift bar. A set of rings hung from any beam, a TRX system, or even a sturdy tree branch all work. If you’re completely equipment-free, bent-over dumbbell or barbell rows are a usable pulling substitute. The workout is scalable – the important thing is showing up and doing something that honours it.
Should I skip the weight vest if I’m scaling the pull-ups?
Yes, definitely drop the vest if you’re scaling any of the movements. The vest is there to add difficulty to a workout you can already complete well. Putting it on while you’re scaling the pull-ups just adds load to a movement pattern you’re still building. Nail the movements first, earn the vest later.
Will scaled pull-ups still count as completing Murph?
It won’t be Rx, but it absolutely counts as completing Murph. The whole point of the workout is to participate, push yourself, and honour Lt. Michael P. Murphy’s sacrifice. Doing that with ring rows or jumping pull-ups is infinitely better than skipping it because the Rx standard felt out of reach. Scale smart, show up, and get it done.