Murph Workout — The Hero WOD That Defines What You Are Made Of
Murph is a mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another mile run. Done for time, optionally in a 20lb weight vest. It is one of the most physically and mentally demanding hero WODs in CrossFit, named after Navy Lieutenant Michael Murphy. It is performed globally every Memorial Day. If you have never done Murph, you need a plan. If you have done it before, this generator helps you train for a better time.
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Coach-Written Guide
CrossFit Workout Plan — Stop Winging It and Start Progressing
Most CrossFit athletes do not follow a plan. They show up, do the WOD of the day, and call it training. For general fitness, that works fine. But if you have been doing CrossFit for more than a year and your lifts have stalled, your benchmark times have plateaued, or you feel like you are always tired without getting fitter — the problem is not your effort. It is the absence of a plan. This guide explains how to build a CrossFit workout plan that produces measurable results.
Read the full guide — 10 min readCommon Questions
What is the Murph workout?
Murph is a CrossFit Hero WOD consisting of: 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1-mile run — all for time. Advanced athletes wear a 20lb weight vest throughout. Named after Navy SEAL Lieutenant Michael Murphy, who was killed in action in Afghanistan in 2005. It is performed annually on Memorial Day across the world.
How long does Murph take?
Beginner: 60–90 minutes. Intermediate: 40–60 minutes. Advanced: 30–40 minutes. Elite (with vest): 35–45 minutes. The most competitive Murph times from Games-level athletes with a vest are around 34–38 minutes. Without a vest, elite athletes go sub-30 minutes.
What is the best partition strategy for Murph?
The most common partition is 20 rounds of 5 pull-ups, 10 push-ups, 15 air squats (the "cindy" partition). This creates manageable sets and reduces grip failure. The key rule: never go to failure in the first 10 rounds. Save your push-ups — they collapse faster than anything else in Murph.
Can I do Murph without pull-ups?
Yes. Ring rows, jumping pull-ups, or banded pull-ups are accepted scaling options. The workout scales to any level — the volume and movements stay the same, the difficulty adjusts. Most CrossFit boxes program a "scaled Murph" with ring rows or jumping pull-ups for athletes who cannot yet do 100 kipping pull-ups.
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