Murph Prep WOD
10 rounds: 5 ring rows, 10 push-ups, 15 air squats, then 800m easy run
Scale this workoutMurph pacing chart
Murph Pacing Chart for All Levels
A Murph pacing chart helps athletes stop guessing. Murph is long enough that bad decisions in the first 10 minutes can wreck the final mile completely. The goal of a pacing chart is not to make the workout easy. It is to give athletes realistic checkpoints for the runs, round partitions, and overall finish window. Whether you are doing Murph for the first time or chasing a vest time, pacing is what turns the workout from chaos into a plan.
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Quick answer
A good Murph pacing chart protects push-ups and the second mile. Choose a target split you can repeat rather than chasing an aggressive first mile.
Murph Pacing Chart
| Segment | Beginner | Intermediate | Elite | Notes |
|---|---|---|---|---|
| Opening run | 8-10 min | 7-8 min | 6-7 min | The first mile should feel controlled, not like a race start. |
| Middle partition | 10 rounds scaled | 20 rounds of 5/10/15 | 20 rounds or faster custom partition with vest | Push-up failure is the biggest pacing killer in Murph. |
| Final run | 8-10 min | 7-9 min | 6-8 min | Most athletes slow here. The goal is to avoid turning the last mile into a walk. |
Prep WODs
Train the Benchmark Without Retesting It
Scaled Murph Builder
AMRAP 20: 200m run, 5 pull-ups or rows, 10 push-ups, 15 air squats
Scale this workoutPush-Up Capacity
EMOM 16 alternating 8 push-ups, 12 air squats, 30 sec plank, rest
Scale this workoutWhy Murph Needs a Chart
Murph creates false urgency. Athletes see a single time score and assume that going faster early always helps. The opposite is usually true. Strong Murph performances come from sustainable partitions and preserving enough run quality for the final mile.
Use Checkpoints, Not Emotion
A pacing chart gives you checkpoints: where your first mile should land, how many rounds you should reach every few minutes, and what kind of pace is still realistic for the final run. Those checkpoints protect athletes from the usual Murph mistakes.
What to Watch Mid-Workout
If your push-ups start failing early, you are already off pace. If your air squats become your only recovery, your partition is too aggressive. The best Murph pacing chart is one you can actually hold all the way through, not one that only looks good for the first six rounds.
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Frequently Asked Questions
What is a good Murph pacing strategy?
A good Murph pacing strategy uses a controlled first mile, structured partitions such as 5 pull-ups, 10 push-ups, 15 air squats, and a final run pace you can still execute under fatigue.
Should I do Murph unpartitioned?
Most athletes should not. Partitioning is usually the fastest and most sustainable strategy unless the event specifically requires unpartitioned reps.
What usually ruins a Murph pace plan?
The biggest issue is push-up failure combined with an opening run that was too aggressive.
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