Kipping vs. Butterfly Pull-Ups: Differences, Pros, Cons, and Which One to Choose for Murph

Some workouts make a pull-up feel like much more than just a pull-up.

Murph is one of them.

On paper, the challenge is simple: run 1 mile, complete 100 pull-ups, 200 push-ups, 300 air squats, and run another 1 mile. The most demanding version, and the one closest to the RX standard, is performed with a weighted vest: 20 lb for men and 14 lb for women, approximately 9 kg and 6 kg.

And if you want to make it even tougher, you can perform the pull-ups strict. That is a demanding option and very much aligned with the spirit of the workout: strength, endurance, and control under fatigue.

But there is also a reality: Murph has a lot of volume. That is why many athletes break up the reps and use dynamic pull-ups to maintain a better pace. That is where two classic crosstraining techniques come in: kipping pull-ups and butterfly pull-ups.

The question is not just which one is faster.

The real question is: which one can you sustain for 100 reps without losing technique, grip, or control?

First: Murph Is Not the Day to Improvise

Murph can be approached in many ways.

You can do it without a vest. You can do it with a vest. You can partition the reps. You can do it unpartitioned, completing all 100 pull-ups first, then 200 push-ups, and then 300 air squats. You can use strict, kipping, or butterfly pull-ups depending on your level and the standard you want to follow.

But one rule does not change:

Murph punishes bad decisions.

If you choose a technique you have not mastered, you will feel it. If you go out too fast, you will pay for it. If you do not take care of your hands, your grip can become the limiting factor before your fitness does.

That is why it makes sense to talk about kipping and butterfly pull-ups. Not as shortcuts, but as different tools to manage volume, pace, and fatigue.

Strict, Kipping, and Butterfly Pull-Ups Do Not Serve the Same Purpose

Before comparing kipping and butterfly pull-ups, it is worth clarifying something.

A strict pull-up measures pulling strength and control. There is no momentum. You pull yourself up using your back, arms, core, and body tension. It is the foundation you should build before relying on faster techniques.

A kipping pull-up uses a controlled body swing to generate momentum and connect reps.

A butterfly pull-up uses a more circular and continuous movement pattern to perform reps faster.

None of these techniques replaces the others. Each one has its place.

Technique	Best For	Key Point
Strict pull-up	Strength, control, and the most demanding version	No momentum
Kipping pull-up	Controlled volume and sustainable sets	Hollow-arch swing
Butterfly pull-up	Speed and advanced efficiency	Continuous circular movement

 

For Murph, the right choice depends on your goal.

If you want the toughest version, strict pull-ups with a vest are a brutal option.

If you want to complete Murph with a solid pace and efficient movement, kipping or butterfly pull-ups may make more sense.

What Is a Kipping Pull-Up?

The kipping pull-up uses a controlled swing between two positions: hollow and arch.

Your body generates momentum through the core, hips, and shoulders. That momentum helps bring your chin over the bar. Then you pass back under the bar and repeat.

The movement has a clear rhythm: swing, pull, descend, and repeat.

It is usually more accessible than the butterfly pull-up because it allows you to reset better between reps and control each pull-up more clearly.

Pros of Kipping Pull-Ups

• They are easier to learn than butterfly pull-ups.
• They allow better control of each rep.
• They work well for short or moderate sets.
• They are useful when fatigue starts affecting coordination.
• They help maintain a clear movement standard.
• They are often more sustainable for intermediate athletes.

In Murph, this matters.

If you use the classic format of 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats, you do not need huge sets on the bar. You need to complete 5 clean reps, come down, move to the push-ups, and repeat that many times.

That is where the kipping pull-up can be a smart choice.

It is not the fastest option, but it may be the most stable.

Cons of Kipping Pull-Ups

• They are slower than butterfly pull-ups.
• They include more pause between reps.
• They can tax your grip if you do not use your hips well.
• If you lose rhythm, every rep feels heavier.
• They are not the best option if your goal is maximum speed.

The kipping pull-up does not win because it looks impressive.

It wins when you need a technique that still works in round 15, 16, or 17.

And in Murph, that matters.

What Is a Butterfly Pull-Up?

The butterfly pull-up is faster and more fluid.

Instead of swinging back and forth, your body follows a circular pattern around the bar. Your chin passes over the bar, your body drops forward, and the next rep begins almost without interruption.

When performed well, it allows you to link reps at high speed.

That is why many advanced athletes use it in competitive workouts with a high volume of pull-ups.

But it also demands more.

You need coordination, timing, shoulder strength, scapular control, good mobility, and the ability to maintain the pattern when you are already tired.

Pros of Butterfly Pull-Ups

• They allow faster reps.
• They reduce total time hanging from the bar.
• They work well for larger sets.
• They help maintain a competitive pace.
• They are efficient for athletes with a strong gymnastics base.
• They can save time if the technique is well established.

In Murph, they can be useful if you have experience and want to save seconds each round.

But only under one condition: they must not break you too early.

Cons of Butterfly Pull-Ups

• They require more technique.
• They are not recommended if you do not have solid strict pull-ups.
• They are harder to control under fatigue.
• They can be tougher on shoulders, elbows, and hands if you are not prepared.
• It is easier to lose the movement standard when going too fast.
• They can make you start above your real sustainable pace.

This is the common problem:

You start with butterfly pull-ups because they are fast. The first rounds feel good. You get carried away. Then fatigue hits, the range of motion gets shorter, your forearms tighten up, your grip starts to go, and you end up resting more than planned.

In a short workout, it might be worth it.

In Murph, not always.

Kipping vs. Butterfly Pull-Ups: Main Differences

Aspect	Kipping Pull-Up	Butterfly Pull-Up
Movement pattern	Controlled back-and-forth swing	Continuous circular movement
Speed	Medium	High
Technical difficulty	Moderate	High
Control of each rep	Higher	Lower if not mastered
Best use	Short or moderate sets	Fast, linked reps
Fatigue in Murph	More sustainable for many athletes	More efficient for advanced athletes
Risk under fatigue	Losing rhythm	Losing technical control
General recommendation	Good option for Murph if using dynamic pull-ups	Good option only if you already master it

 

So, Which One Should You Use for Murph?

The best pull-up for Murph is not the flashiest one.

It is the one you can repeat with quality when you are already deep into the workout.

If your goal is to do Murph in the most demanding way possible, you can consider doing it with strict pull-ups and a weighted vest. That version is tough, slow, and very demanding. Not everyone should attempt it without specific preparation.

If your goal is to complete Murph while maintaining pace, volume, and technique, dynamic pull-ups can help you manage the 100 reps better.

In that case:

• Kipping is usually better for intermediate athletes or anyone who wants more control.
• Butterfly may be better for advanced athletes who already master the movement.
• Strict makes sense if you prioritize strength and difficulty over speed.

The decision should not depend on ego.

It should depend on your actual level.

How to Choose Based on Your Level

If You Are a Beginner

Do not start with butterfly pull-ups.

And you probably should not attempt 100 strict pull-ups with a vest if you do not have a solid base.

Your priority should be moving well and scaling intelligently. You can use:

• ring rows;
• jumping pull-ups;
• banded pull-ups;
• strict pull-ups in small sets;
• kipping pull-ups if you already control them.

Murph does not have to be RX to matter.

Doing it well with the right scaling option is better than forcing a version that leaves you unable to train for days.

If You Are an Intermediate Athlete

The kipping pull-up will probably be your best option if you decide to use dynamic pull-ups.

You can approach it like this:

• 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats;
• kipping pull-ups from the start;
• short sets without reaching failure;
• short, controlled rests;
• attention to grip from the first rounds.

The key is not doing the first 5 pull-ups fast.

The key is making sure round 18 does not fall apart.

If You Are an Advanced Athlete

You can use butterfly pull-ups, but be smart about it.

A logical strategy is to start with butterfly pull-ups while the movement stays clean, then switch to kipping if you notice your rhythm, grip, or range of motion starting to break down.

You can also alternate:

• butterfly pull-ups in the early rounds;
• kipping pull-ups in the middle section;
• controlled kipping or fast singles at the end if fatigue gets high.

Changing technique is not a defeat.

It is a smart decision.

What If You Do Murph With a Weighted Vest?

The vest changes the conversation.

With a weighted vest, every pull-up requires more control. It also increases the load on your shoulders, arms, core, and grip. A technique that feels easy without a vest can become less efficient once you add weight.

So, if you are doing Murph with a vest:

• do not try a new technique that day;
• slow down at the start;
• pay closer attention to your range of motion;
• avoid reaching failure;
• test your hand grips with the vest before the workout;
• think more about consistency than speed.

With a vest, butterfly pull-ups can still work for advanced athletes, but there is less room for error.

Kipping pull-ups usually give you more control.

Strict pull-ups turn the workout into a much more serious test of strength endurance.

Common Pull-Up Strategies for Murph

Option 1: 20 Rounds of Cindy

This is one of the most popular ways to partition Murph:

• 5 pull-ups
• 10 push-ups
• 15 air squats
• repeat for 20 rounds

It is a strong option if you want to keep a steady pace and avoid long blocks of muscle fatigue.

For this format, kipping pull-ups usually fit very well. Butterfly pull-ups can also work if they feel easy and do not make you start too fast.

Option 2: Longer Sets

Some athletes prefer fewer rounds, for example:

• 10 rounds of 10 pull-ups, 20 push-ups, and 30 air squats

Here, butterfly pull-ups may make more sense if you are an advanced athlete because sets of 10 pull-ups allow you to take better advantage of their speed.

But they also increase the risk of fatiguing your grip, shoulders, and hands earlier.

Option 3: Strict Pull-Ups

This option changes the goal.

It is not about speed. It is about difficulty, strength, and control.

It can be a good choice if you have a strong strict pull-up capacity, have trained volume, and want a more demanding version. But it is not something you should improvise just because it sounds more RX.

Strict pull-ups with a vest are a different level.

Grip Matters Too

In Murph, your hands are part of the strategy.

100 pull-ups may not sound like that many until you combine them with sweat, fatigue, push-ups, running, and, in some cases, a weighted vest.

If your grip fails or your hands tear halfway through the workout, the problem is no longer whether you are doing kipping, butterfly, or strict pull-ups. The problem is that every rep starts costing twice as much.

That is why your gear matters too.

Good hand grips can help you:

• protect your palms;
• reduce friction during long sets;
• feel more secure on the bar;
• maintain your rhythm;
• prevent your hands from becoming the limiting factor.

For Murph, the best option is to choose grips you have already tested. Do not break in new gear on the day of the workout. Train with them first, check how they feel on your pull-up bar, and make sure they do not change the way you move.

Which Hand Grips Should You Choose for Murph?

Not all grips perform the same way.

If you are doing kipping or butterfly pull-ups, you need protection, grip, and freedom of movement. You also need your grips to stay reliable once you start sweating.

Here are some options depending on your training style:

PICSIL Model	Best For	Key Strength
Falcon Grips	Athletes who use chalk and want maximum resistance	Carbon fiber, durability, and solid grip
Hawk Grips	Clean bars and no-chalk training	Direct grip without needing chalk
Heron Grips V2	Hybrid use with or without chalk	Versatility across different bar types
Phoenix Grips	Athletes looking for comfort and protection	Ergonomic design and wrist-area reinforcement
Condor Grips	Chalk use in intense workouts	Technical fabric, comfort, and resistance

 

For Murph, do not choose only based on which grip feels “fastest.” Choose the one that helps you maintain clean technique throughout the entire workout.

If your bar usually has chalk and you want a firm feel, Falcon or Condor can make sense.

If you train on a clean bar and prefer not to rely on chalk, Hawk may be the better option.

If you want a versatile grip for different workouts, Heron Grips V2 is a very complete choice.

Common Mistakes When Doing Pull-Ups in Murph

1. Thinking RX Means Having No Strategy

Doing Murph with a vest does not mean going in without a plan.

You can wear a vest and still partition the reps. You can chase a demanding version and still use an intelligent strategy.

2. Choosing Butterfly Pull-Ups Before You Are Ready

Murph is not the day to test whether your butterfly pull-ups hold up under fatigue.

If they only work when you are fresh, this is not the best workout to rely on them.

3. Thinking Strict Pull-Ups With a Vest Are Mandatory for Everyone

That version is extremely demanding, but it should not become an obligation.

If you do not have enough strict pull-up volume, scale. Finishing with good technique is better than turning the workout into a pointless fight halfway through.

4. Tearing Your Hands Because You Did Not Prepare Your Grip

Hand protection is not a minor detail.

In long workouts, it can be the difference between maintaining your pace and having to pause every few reps.

5. Going Too Fast in the First Rounds

Murph punishes ego.

If the early rounds feel almost too easy, you are probably doing it right. If you start racing your best five-minute version of yourself, you may pay for it in the second half.

6. Reaching Muscle Failure

You do not need to fail reps to prove intensity.

In Murph, failed reps are usually a bad investment. Sustainable sets from the beginning are the better choice.