Murph Workout: What It Is, How to Scale It and How to Prepare

Murph is one of the most famous workouts in CrossFit. It is a hero workout named in honor of Navy Lieutenant Michael Murphy, who was killed in Afghanistan in 2005. Many gyms do it every Memorial Day. As a brand founded by a Marine veteran, Bay Gear Co. has a lot of respect for this tradition.

The Murph Workout

For time:

1. 1 mile run
2. 100 pull-ups
3. 200 push-ups
4. 300 air squats
5. 1 mile run

The prescribed version is done wearing a weighted vest (20 lb is the common standard). You can split up the pull-ups, push-ups and squats however you like, but you must run both miles at the start and end.

Popular Partitioning Strategies

• 20 rounds of "Cindy": 5 pull-ups, 10 push-ups, 15 squats.
• 10 rounds: 10 pull-ups, 20 push-ups, 30 squats.
• Straight through: all pull-ups, then push-ups, then squats. Very hard.

How to Scale Murph

• Half Murph: half-mile runs and half the reps.
• No vest.
• Ring rows or banded pull-ups instead of pull-ups.
• Incline push-ups.
• Row or bike instead of the runs.

How to Prepare

Start 6 to 8 weeks out:

• Build pull-up volume with sets of chin-ups and pull-ups.
• Do push-ups several times a week.
• Run 2 to 3 times a week.
• Do a half Murph a few weeks before the full version.

Gear for Murph

100 pull-ups are tough on the hands. Liquid chalk helps keep your grip. (Liquid chalk is not returnable.) 200 push-ups add up on the wrists, so many athletes wear wrist wraps. Bay Gear Co. wraps are 18" with a thumb loop and hook-and-loop closure for $28.99. Read wrist wraps for calisthenics.

Hydration and Pacing

Murph is long. Start the first mile at an easy pace, drink water before and during, and break up sets early before you hit failure.

The Story Behind Murph

Lieutenant Michael P. Murphy was a Navy SEAL who was killed in action in Afghanistan in 2005 and was awarded the Medal of Honor. He called this workout "Body Armor," and it was later named in his honor. Each year, many gyms and athletes around the world complete Murph to remember him and other fallen service members. Knowing the history adds meaning to every rep.

Pacing Strategy for Your First Murph

Most people go out too fast on the first mile and pay for it during the pull-ups. A smart plan:

1. Run the first mile at a conversational pace.
2. Start the bodyweight section with small sets that feel easy, such as 5 pull-ups, 10 push-ups and 15 squats.
3. Break push-ups into smaller sets early, before they slow down dramatically. Push-ups usually become the limiting movement.
4. Take short planned rests instead of long unplanned ones.
5. Run the final mile at whatever pace you have left.

Murph Training Plan: Eight Weeks

Weeks 1 and 2

Two short runs per week. Two strength days with 5 sets of pull-ups near your max minus two, push-ups to near failure and 50 air squats.

Weeks 3 and 4

Add a longer run of 2 to 3 miles. Do a "quarter Murph" once: quarter-mile runs and 25 pull-ups, 50 push-ups and 75 squats.

Weeks 5 and 6

Do a "half Murph" once. Continue two strength sessions and two runs.

Week 7

Do a "three-quarter Murph" or a half Murph with a vest if you plan to wear one.

Week 8

Light training early in the week, then Murph.

Weighted Vest Tips

Train with the vest a few times before you attempt Murph in it. The vest changes how push-ups and running feel. Make sure it fits snugly without bouncing.

Scaling Options in Detail

• Pull-ups: jumping pull-ups, banded pull-ups or ring rows.
• Push-ups: hands on a box or bench.
• Squats: squat to a box if depth is challenging.
• Runs: 2,000 meter row or a bike for the same time.
• Volume: do a half or quarter version.

Scaling is not cheating. The goal is to finish with good movement and respect the tradition.

After Murph

Expect sore muscles for a few days, especially in your arms and chest. Keep moving with light walks, eat well and drink water. Write down your time and your scaling so you can compare next year.

Partner Murph

Many gyms run Murph with partners. One partner works while the other rests, and the team splits the reps. Some formats keep both runs individual and split only the middle section. Partner Murph is a great way to introduce newer athletes to the workout, and it keeps the energy high in the gym.

Murph Day Checklist

• Water and a light meal a few hours before.
• Chalk for pull-ups and wraps for push-ups.
• A plan for how you will break up the reps.
• A training partner or friend to count reps and cheer you on.

Mindset for Murph

Murph is as much a mental challenge as a physical one. Break it into small chunks, focus on one round at a time and remember why the workout exists. Many athletes find that honoring its purpose helps them push through the hardest stretches of the middle section and the final mile.

FAQ

How long does Murph take?

It varies widely depending on fitness and scaling.

Can beginners do Murph?

Yes, with scaling. Half Murph is a great start.

Honor the Work With Bay Gear Co.

Chalk and wraps for hero WODs, with free shipping on orders over $49 and a 30-day return policy.