Murph is a CrossFit Hero workout made up of a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and a second 1-mile run, traditionally done in a 20-pound vest for men or 14 pounds for women. It honors Navy Lieutenant Michael Murphy, killed in Afghanistan in 2005.
The reps are easy to read and hard to survive. That volume is why people who attempt Murph cold get wrecked by the push-ups halfway through, and why a few weeks of prep change the whole experience. This guide covers what the workout is, how to train for it, how to scale it, and how to pace it on the day.
What is the Murph workout?
The Murph WOD is one of CrossFit’s best-known Hero workouts, and the structure is fixed. You run 1 mile, complete 100 pull-ups, 200 push-ups, and 300 air squats, then run a final 1 mile. The runs always bookend the workout and are done in full, while the strength movements in the middle can be broken up however you like. Michael Murphy originally called it “Body Armor” and performed it in his plate carrier, which is where the weighted vest tradition comes from.
There are two ways to attack the middle. Going unbroken means finishing all 100 pull-ups, then all 200 push-ups, then all 300 squats in order, which is brutal and reserved for advanced athletes. Most people partition the reps into 20 rounds of 5 pull-ups, 10 push-ups, and 15 squats, which keeps the heart rate manageable and the form intact. That partition is the single best strategy for a first Murph.
How to train for Murph
You do not need to be able to do a full Murph to start training for one. You need to build toward the volume gradually, because the people who get hurt are almost always the ones who skip that ramp. When I coach members through Murph prep at TruFit, we give it four to six weeks and build pulling volume, pressing volume, and running endurance on separate days so nothing gets overloaded at once.
Here is a simple progression that works for most people:
- Weeks 1 to 2: Run a half mile twice a week and practice the 20-round partition with scaled movements, stopping well short of failure to groove the pattern.
- Weeks 3 to 4: Build to a full mile of running and complete half the Murph reps in partitioned rounds, adding a few real pull-ups or band-assisted reps each session.
- Week 5: Do a dress rehearsal at roughly 75 percent of full volume, including both runs, so you learn your pacing without burning out.
- Final week: Taper. Keep movement light, rest, hydrate, and let your body recover so you arrive fresh on Memorial Day.
If you want a single session that hits the same pulling, pressing, squatting, and running pattern Murph demands, a balanced full-body workout two or three times a week builds the exact base this challenge rewards. Group classes help too, since the steady, varied conditioning of a boot camp workout prepares your engine for the nonstop volume without you having to program it yourself.
How do you scale the Murph workout?
Scaling Murph is not cheating; it is how the workout is meant to be run for most people. The goal is to keep the stimulus, which is high volume done at a sustainable effort, while matching the difficulty to where you are right now. There are three dials you can turn, and you can adjust any combination of them.
- The vest: Drop it entirely for your first Murph. The Rx vest adds serious load to every rep and run, and most people have no business wearing one until they can complete the bodyweight version cleanly.
- The reps: Cut the total to a “Half Murph” of a half-mile run, 50 pull-ups, 100 push-ups, 150 squats, and a half-mile run. This keeps the structure intact at half the cost.
- The movements: Swap pull-ups for ring rows or band-assisted pull-ups, push-ups for incline or knee push-ups, and the run for a row, bike, or run-walk intervals. Each substitution trains the same pattern at a manageable load.
How to pace Murph on Memorial Day
Pacing is what separates a finish from a blowup. The most common mistake is sprinting the first mile on fresh legs and adrenaline, then having nothing left for 600 reps of strength work. Treat that opening run as a warm-up jog, not a race, and you protect everything that follows.
Once you reach the strength work, settle into your partitioned rounds right away and rest in short, planned breaks rather than waiting until you hit failure. Break the push-ups into smaller sets earlier than you think you need to, since they are the movement that ends most people’s momentum. Hydrate before you start and sip between rounds, eat a real meal a couple of hours beforehand, and remember that the final mile feels far longer than the first. Steady wins this one.
Train for Murph at TruFit
The pull-up rigs, turf lanes, and open floor you need to prep for Murph are all on the TruFit floor, and our coaches can build you a scaling plan that fits your starting point. Book a session with a TruFit personal trainer and walk into Memorial Day ready to finish strong.
Frequently asked questions
How long does it take to do Murph?
Most people finish Murph in 45 to 65 minutes when scaling appropriately. Elite CrossFit athletes complete the Rx version with a vest in the 38 to 46 minute range, while first-timers doing a scaled or Half Murph often land closer to 30 to 50 minutes. Your time matters far less than finishing with good form.
Can a beginner do Murph?
Yes, with scaling. Beginners should drop the vest, reduce the reps to a Half Murph, and substitute easier movements like ring rows and incline push-ups. Partition the reps into small rounds from the start, and the workout becomes a challenging but achievable goal rather than an injury risk.
Do you have to wear a vest for Murph?
No. The 20-pound vest for men and 14-pound vest for women are the Rx standard, but it is optional and not recommended for your first attempt. Complete a clean bodyweight Murph before you ever add a vest, since the extra load multiplies the strain on your shoulders and lower back.
Why do people do Murph on Memorial Day?
Murph honors Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan in 2005 and posthumously received the Medal of Honor. Doing his favorite workout on Memorial Day has become a tradition for remembering service members who died in the line of duty, which is why participation matters more than performance.
Should you do Murph straight or partitioned?
Partitioning is best for almost everyone. Breaking the strength work into 20 rounds of 5 pull-ups, 10 push-ups, and 15 squats keeps your heart rate and form under control. Only advanced athletes who have trained specifically for it should attempt the movements unbroken.
