Murph is one of CrossFit’s best-known Hero workouts: two one-mile runs wrapped around 100 pull-ups, 200 push-ups and 300 air squats. This guide explains the official structure, what Rx actually allows, how to scale it, how to partition the repetitions and how to prepare without turning one meaningful workout into a preventable breakdown.
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Murph — for time
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
Partition the middle movements as needed. If using the listed load, wear a 14/20-pound vest or body armor.
Most practical partition
20 rounds of 5 pull-ups, 10 push-ups and 15 air squats.
Best first change
Remove the vest. Earn consistent movement and pacing before adding load.
Official time guidance
CrossFit lists 36–46 minutes for Rx, with scaled targets varying by version.
What is the Murph workout?
Murph is a CrossFit Hero workout named for U.S. Navy SEAL Lt. Michael P. Murphy. CrossFit states that the workout was introduced on August 18, 2005, after Murphy was killed in Afghanistan on June 28, 2005. It has since become a Memorial Day tradition at many CrossFit gyms and in the broader fitness community.
Keep the context respectful. The workout is challenging, but it is first a memorial. CrossFit’s official Murph benchmark provides the current workout, scaling and time guidance. The Murph Challenge biography provides further information about Lt. Murphy and the annual fundraising event.
CrossFit is a registered trademark of CrossFit, LLC. WOD Fever is an independent publisher and is not affiliated with or endorsed by CrossFit, LLC or The Murph Challenge.
Murph Rx standards: partitioning and vest weight
Two points create most of the confusion around an Rx Murph: whether the middle work must be completed straight through and whether a vest is required.
Partitioning is allowed
The current official benchmark says to partition the pull-ups, push-ups and squats as needed. That means 20 rounds of 5-10-15 can follow the published workout. Completing all 100 pull-ups, then all 200 push-ups, then all 300 squats is an unpartitioned variation—not the only valid way to do Murph.
The first mile must still come before the bodyweight work, and the second mile comes after all 600 middle repetitions. Do not mix running intervals into the middle section if you want your score to match the benchmark structure.
The published vest load is 14/20 pounds
CrossFit lists a 14/20-pound vest or body armor on the benchmark page. In common CrossFit notation, that is 14 pounds for women and 20 pounds for men. If you do not have the required capacity, perform Murph without a vest and record it honestly. A no-vest version is a sensible training choice, not a failed attempt.
If you are choosing equipment, compare our best weighted vests for CrossFit and Murph. A secure fit and correct finished weight matter more than maximum loading capacity.
How long does Murph take?
Expected time depends on the exact version. CrossFit currently publishes the following targets, which should not be compared as if each athlete completed identical work.
| Version | Official target range | What changes |
|---|---|---|
| Beginner | 25–30 minutes | 800-meter runs, reduced volume and modified pulling/pushing |
| Intermediate | 32–40 minutes | Full-mile runs with 50 pull-ups, 100 push-ups and 150 squats |
| Rx | 36–46 minutes | Full volume; record whether you used the listed vest |
| Elite | Under 35 minutes | Rx version performed at exceptional pace |
These are targets, not requirements. A 38-minute intermediate score and a 38-minute full-volume score describe different work. If the Rx version is likely to extend well beyond the intended time domain, reduce volume before the workout begins instead of improvising after your technique has deteriorated.
Partitioned vs. unpartitioned Murph
| Approach | Best for | Main risk |
|---|---|---|
| 20 rounds: 5 pull-ups, 10 push-ups, 15 squats | Most athletes; simple counting and balanced fatigue | Push-ups can still fail late if early rounds are rushed |
| 25 rounds: 4 pull-ups, 8 push-ups, 12 squats | Athletes who benefit from smaller sets | More transitions and more counting |
| 10 rounds: 10 pull-ups, 20 push-ups, 30 squats | Experienced athletes with strong muscular endurance | Large push-up sets often become costly |
| Unpartitioned: 100, then 200, then 300 | Highly prepared athletes deliberately choosing the variation | Local muscular failure, especially in pull-ups and push-ups |
For a first full Murph, 20 rounds of 5-10-15 is usually the cleanest default. It keeps sets small, matches the familiar Cindy structure and makes the total easier to audit. Athletes whose push-ups fail first can split each round into 5 pull-ups, 5 push-ups, 15 squats and 5 push-ups. The total remains the same while the pressing work gets a brief break.
Unpartitioned Murph is not automatically “more official.” It is simply a harder fatigue-management choice. Train specifically for it and choose it intentionally.
Murph scaling options
Scale volume, load and movement difficulty so the workout remains a long, steady test rather than a sequence of failed repetitions. Change the plan before starting and write down the version you completed.
| Version | Workout | Who it suits |
|---|---|---|
| Full Murph, no vest | 1 mile; 100/200/300; 1 mile | Athletes with the required volume but not enough vest-specific preparation |
| Intermediate | 1 mile; 50 pull-ups, 100 push-ups, 150 squats; 1 mile | Fit athletes building toward full volume |
| Official beginner | 800 m; 10 rounds of 5 ring rows, 10 knee or elevated push-ups, 15 squats; 800 m | New athletes and anyone still developing pull-up or push-up capacity |
| Equipment-limited | 800 m; 10 rounds of 5 sturdy-table rows or band rows, 10 elevated push-ups, 15 squats; 800 m | Home training without a pull-up bar |
| Low-impact run swap | Use a repeatable bike, row or brisk-walk interval before and after the middle work | Athletes who already know the substitution is appropriate for them |
Use our CrossFit exercise guide to review movement progressions and equipment options. If you are setting up at home, compare doorway pull-up bars and confirm that the bar, doorway and mounting method are rated for the movement you plan to perform.
How to pace Murph
First mile: deliberately controlled
The opening mile should feel easier than the pace your adrenaline suggests. This is not the place to chase a running personal record. Arrive at the pull-up bar breathing hard but able to begin your planned sets immediately. If you need a long recovery before the first pull-up, the mile was too aggressive.
Pull-ups: protect your hands and pulling capacity
Use sets you are confident you can repeat in the final five rounds. Five-rep sets work only if five is comfortably below your fresh maximum. Switch early to smaller sets or an assisted variation rather than accumulating failed reps. Secure pull-up grips can help manage friction, but they do not replace sensible volume progression or hand care.
Push-ups: break before failure
Push-ups are the most common bottleneck because the pressing muscles receive little relief once reps slow. Shorten sets at the first sign that hips sag, elbows stop extending or the chest no longer reaches the intended depth. Elevated push-ups are a better scale than repeatedly grinding incomplete reps.
Squats: stay smooth, not explosive
Use a repeatable cadence and stand fully on every rep. Sprinting early squat sets can flood the legs before the final mile. Brief, planned breaths at the top are usually cheaper than long, unplanned stops later.
Final mile: reset before you accelerate
The first few minutes often feel stiff after 300 squats. Shorten your stride, regain rhythm and then increase pace only if the effort is sustainable. The goal is the fastest second mile you can finish—not the fastest opening 400 meters.
A practical four-week Murph preparation plan
This is a short bridge for athletes who already train consistently and can run, squat, push and perform an appropriate pulling variation. It is not a from-zero program. If you are new to the movements or the total weekly volume, use a longer runway. CrossFit also publishes a free six-week preparation program from its official Murph page.
| Week | Session 1: running | Session 2: movement volume | Session 3: compromised running |
|---|---|---|---|
| 1 — establish repeatable work | 4 × 400 m at controlled pace; walk or easy jog between | 10 rounds: 3 pull-ups or rows, 6 push-ups, 9 squats | 800 m easy, 5 rounds of 5-10-15, 800 m easy |
| 2 — build volume | 3 × 800 m at steady pace | 12 rounds: 4 pull-ups or rows, 8 push-ups, 12 squats | 1 mile easy, 8 rounds of 5-10-15, 800 m steady |
| 3 — rehearsal | 2 × 1 mile; keep both miles repeatable | 15 rounds of 5-10-15, no vest unless already adapted | Chosen scaled Murph at roughly 60–75% of target middle volume |
| 4 — taper | 20–30 minutes easy with 4 short relaxed pickups | 6 easy rounds of 3-6-9 early in the week | Murph attempt after at least one low-volume or rest day |
- Keep at least one easier or rest day between these sessions.
- Use the same movement versions you expect to use on event day.
- Do not add a vest in the final weeks if you have not already built tolerance to loaded running and bodyweight work.
- Reduce the next session if soreness or hand damage changes your mechanics.
For more vest-specific sessions, use our weighted-vest workouts from beginner to Murph.
Common Murph mistakes
- Wearing a vest for the first time on event day. Loaded running and high-volume push-ups change how the workout feels. Remove the vest if you have not prepared with it.
- Racing the first mile. A small early gain can create a much larger slowdown in the middle work.
- Choosing sets from your fresh maximum. Murph rewards repeatable submaximal sets, not impressive opening rounds.
- Waiting for push-up failure. Reduce set size or elevate the hands before reps become incomplete.
- Trying to “make up time” in squats. A frantic early cadence can punish the final run.
- Changing the plan without recording it. Scaling is useful; undocumented scaling makes year-to-year comparison meaningless.
- Ignoring heat and hydration. Memorial Day conditions can be warm, and the workout is long enough for heat management to matter.
Equipment checklist
- Pull-up setup: A stable bar with adequate overhead clearance. Confirm mounting and load limits before using a doorway bar.
- Weighted vest: Optional for scaled attempts. It should stay close to the torso without striking the chin or shifting on the run.
- Hand protection: Grips or tape may reduce friction, but use a setup you have already trained with.
- Shoes: Choose a pair that can handle two miles of running and stable bodyweight work. Avoid an unfamiliar pair on event day.
- Rep counter: Poker chips, a whiteboard or a simple round counter prevents arithmetic from becoming part of the workout.
- Water and shade: Place fluids somewhere accessible and adjust the schedule or setting for heat.
Compare weighted vests Compare pull-up grips
Recovery and safety considerations
Murph combines unfamiliar volume, repetitive upper-body work and running, sometimes in warm conditions. Scale before starting if the prescribed workload is outside your normal training. During the workout, stop for chest pain, fainting, confusion, loss of coordination or other symptoms that feel unsafe. Seek appropriate medical help rather than trying to finish.
After the workout, cool down gradually, replace fluids according to thirst and conditions, eat a normal meal containing carbohydrate and protein, inspect your hands and give heavily fatigued muscle groups time to recover. Easy walking the next day may feel better than complete inactivity, but delay hard pulling, pressing and high-volume squatting until movement quality and normal soreness have returned.
Murph workout FAQ
Do you have to do Murph unpartitioned?
No. CrossFit’s official benchmark permits the pull-ups, push-ups and air squats to be partitioned as needed. Unpartitioned Murph is an optional harder variation.
Can beginners do Murph?
Beginners can complete an appropriately scaled version. CrossFit’s published beginner option uses 800-meter runs, 10 rounds of ring rows, modified push-ups and air squats. New athletes should not treat the full volume and vest as a rite of passage.
Can you do Murph without a vest?
Yes. A no-vest version preserves the workout structure while removing load. Record that choice with your time so future comparisons are accurate.
What is the easiest way to count Murph?
Twenty rounds of 5 pull-ups, 10 push-ups and 15 squats is simple to count with 20 chips or tally marks. Move one chip after each completed round.
How often should you do Murph?
Murph is a high-volume benchmark, not a routine weekly session for most athletes. Build the component capacities with normal training and use the full workout sparingly.
Final takeaway
The best Murph score is one you can describe honestly and repeat safely: exact distance, movement versions, partition scheme, vest weight and time. Choose the version that matches your preparation, start slower than adrenaline suggests and protect your push-ups before they fail. Respecting the workout includes respecting the reason it exists—and making decisions that let you train again.