Murph Workout for Beginners

May 10, 2025

The Murph Workout: A Beginner’s Guide The “Murph” is a famous CrossFit WOD (Workout of the Day), attempted by thousands every Memorial Day. While it’s incredibly tough, beginners can still take it on with some adjustments—like scaling reps or modifying exercises. Here’s how to make the Murph more approachable.

What Is the Murph Workout?

The Murph is a legendary CrossFit Hero WOD honoring Lieutenant Michael P. Murphy, a U.S. Navy SEAL who gave his life in Afghanistan on June 28, 2005. It’s a brutal test of physical and mental strength, and while it’s a powerful tribute to fallen heroes, it can feel intimidating for newcomers.

The traditional Murph includes:

  • 1-mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 air squats
  • 1-mile run

Many wear a weighted vest, but beginners should stick to bodyweight only.

Though you can do it anytime, Memorial Day is the most common day to attempt it as a tribute to service members.

(Image: Woman doing a supported push-up as part of the Murph Challenge)

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3 Ways for Beginners to Approach the Murph

The Murph is tough, but scaling makes it doable. If you’re new, break it into smaller sets and adjust exercises to your fitness level. As a trainer, here’s what I recommend:

  1. Scaling – Modify movements (e.g., assisted pull-ups or incline push-ups).
  2. Partitioning – Instead of doing all reps straight, split them. A popular beginner method is the “Cindy” style:
    • 5 pull-ups
    • 10 push-ups
    • 15 squats
    • Repeat 20 times
  3. Pacing – Start slow and stay steady. Going all-out early leads to burnout.
  4. Hydration & Nutrition – Drink plenty of water and fuel properly before/during/after.
  5. Listen to Your Body – Stop if you feel severe pain.

Important Notes:

  • Rhabdomyolysis (rhabdo) is a real risk with high-volume workouts like the Murph. Proper scaling helps avoid it.
  • Heat illness is another concern—hydrate often and take breaks.
  • For beginners, finishing is the goal—not speed. Times vary, and taking over an hour is normal. Progress comes with consistency.

Scaled Murph Variations

1. Quarter Murph

If you’re new, start with 25% of the full reps and skip the second run:

  • 0.5–1 mile run
  • 25 pull-ups
  • 50 push-ups
  • 75 air squats

2. True Half Murph

Ready for more? Try half the reps with runs at the start and end:

  • 0.5-mile run
  • 50 pull-ups
  • 100 push-ups
  • 150 squats
  • 0.5-mile run

3. Broken (Ten-Round) Half Murph

Break the half-Murph into smaller sets:

  • Run 0.5–1 mile
  • 5 pull-ups (band-assisted)
  • 10 push-ups (incline)
  • 15 squats (to a box)
  • Repeat for 10 rounds

Always warm up dynamically before starting!


Exercise Modifications

1. Run

Targets: Cardio, quads, hamstrings, glutes, calves.

(Image: Woman running on a treadmill for Murph)

How to Train:

  • Start with run/walk intervals (e.g., 30 sec run, 30 sec walk). Gradually increase running time.
  • Add strength training for runners (core, upper/lower body).

Common Mistake: Starting too fast—pace yourself to save energy.

Modifications:

  • Shorten the distance.
  • Walk instead of run.
  • Skip the second run.
  • Substitute rowing, cycling, or jump rope.

2. Pull-Ups

Targets: Lats, biceps, shoulders, traps, core.

How to Do Pull-Ups:

  1. Grip the bar overhand, slightly wider than shoulders.
  2. Hang with arms straight.
  3. Pull elbows down, chest to bar.
  4. Lower slowly to start.

Common Mistake: Focus on “elbows to hips” (not just chin over bar) for better form.

Modifications:

  • Use resistance bands for assistance.
  • Try negative pull-ups (slow lowers).
  • Substitute ring rows.

3. Push-Ups

Targets: Chest, shoulders, triceps, core.

How to Do a Push-Up:

  1. Start in high plank, hands under shoulders.
  2. Lower chest down, elbows at 45 degrees (not flared).
  3. Push back up.

Common Mistake: Keep elbows slightly tucked (not in a “T” shape).

Modifications:

  • Do incline push-ups (easier).
  • Use resistance bands for assistance.
  • Follow a push-up progression plan.

4. Squats

Targets: Quads, glutes, hamstrings, core.

How to Do an Air Squat:

  1. Stand shoulder-width apart.
  2. Sit back like a chair, knees tracking over toes.
  3. Drive through heels to stand.

Common Mistake: Don’t let knees cave in—push them outward.

Modifications:

  • Do box squats (easier).
  • Try shallower squats.
  • Substitute lunges or glute bridges if needed.

Final Tips

  • Focus on form over speed.
  • Hydrate well before, during, and after.
  • Scale as needed—there’s no shame in modifications!

The Murph is about pushing your limits while honoring heroes. Take it step by step, and you’ll build strength over time.

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