Murph - Equipment
Fred Macaraeg • May 13, 2025
Murph - come prepared
Gearing up for Murph doesn't need to be complicated. More often than not, the one piece of gear that most people will decide on is if they going to wear their vest or not. Once that decision has been made, it really comes down to grips, shoes, and extras.
To Vest or Not To Vest?
We’ll address whether or not you should wear one for the workout in our scaling discussion, but generally speaking, it’ll be a 20 lb. vest for men and 14 lbs. for women.
Grips:
There's a lot of pulling volume in this workout, so we highly recommend using gymnastics grips to protect your hands from rips and tears. Everyone has their own brand preference but making sure you have the right size grip for your hands is more important than anything else. If you're unsure, we have sizing charts at each location to help you make the best decision before you invest in a set of grips. Also, don't forget to shave those hand callouses down 2 days prior to doing the workout!
Shoes:
The mile run at the beginning and at the end of the workout can be daunting. Some athletes prefer to wear a traditional running shoe instead of trainers or metcon's due to the added cushioning and heel to toe drop. Some athletes prefer their metcon's or trainers due to the flatter sole for when it comes time to do the air squats. Neither choice is right or wrong, it really comes down to personal preference and above all: COMFORT. As we continue to do Murph prep, try out doing workouts in both to see which will leave your feet feeling better on Game Day.
Extras:
Some people will want to wear their knee sleeves for the air squats. Sunglasses and/or a ball cap for the mile runs definitely come in handy if it's bright out. Sunscreen if the UV index is going to be high that day. If you're not sure, just have a chat with one of our coaches, we're always happy to share our thoughts
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