The “Murph” is easily the most famous CrossFit WOD (Workout of the Day), tackled by thousands every Memorial Day. It’s not just a test of physical strength—it pushes your mental toughness and endurance to the limit.
This year, I decided to take on the Murph myself. If you’re thinking about doing your first one, here’s everything you need to know to prepare.
Before You Begin
Even with over a decade as a personal trainer, multiple marathons (and tons of half-marathons), and having three kids, I was still nervous about committing to the Murph.
This Hero WOD (Workout of the Day) was created to honor Lieutenant Michael P. Murphy, a U.S. Navy SEAL killed in action in Afghanistan on June 28, 2005.
The Murph Challenge isn’t just a brutal physical and mental test—it’s a way to pay tribute to Lt. Murphy and all fallen service members.
To do the Murph “Rx” (as prescribed), you start with a 1-mile run, then:
- 100 pull-ups
- 200 push-ups
- 300 squats
…and finish with another 1-mile run. For an extra challenge, wear a weighted vest if you have one.
Despite how tough it sounds, the Murph doesn’t actually take too long to finish. Most aim to complete it as fast as possible, with a good time (depending on fitness level and modifications) typically between 36–46 minutes.
You can scale the workout to make it more manageable, but I wouldn’t recommend it for beginners or during pregnancy/postpartum (try a pregnancy-friendly workout instead). The Murph is extremely demanding and carries risks like rhabdomyolysis (rhabdo) and heat-related illnesses if you’re not careful.
The Murph Challenge
Originally, Lt. Murphy called this workout “Body Armor”—his personal favorite, meant to be done in a 20 lb vest or body armor if available.
Now, the Murph Challenge is the official fundraiser for the Lt. Michael P. Murphy Memorial Scholarship Foundation, where participants worldwide register and compete to honor fallen heroes.
Many CrossFit gyms and athletes also program the Murph on Memorial Day as a tribute.
Standard Murph Workout (Unpartitioned)
The strict version requires completing all reps of one exercise before moving to the next:
- 1-Mile Run
- 100 Pull-Ups
- 200 Push-Ups
- 300 Air Squats
- 1-Mile Run
Partitioned Murph Workout
Most people break the reps into smaller chunks—this is how I trained for it.
Despite some debate, CrossFit’s official site confirms that partitioning counts as “Rx” (as prescribed). A common approach is 20 rounds of:
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
…bookended by two 1-mile runs.
1. One-Mile Run
Targets: Cardiovascular endurance, quads, hamstrings, glutes, calves.
How to Train for a Mile Run
- Start with run-walk intervals (e.g., 30 sec run, 30 sec walk), gradually increasing running time.
- Cross-train with strength workouts for core, upper, and lower body.
Common Mistake: Don’t sprint the first mile—pace yourself to save energy.
Modification: Swap running for jump rope, rowing, or cycling if needed.
2. 100 Pull-Ups
Targets: Lats, biceps, rhomboids, traps, shoulders, forearms, core.
How to Do a Pull-Up
- Grip the bar (overhand, slightly wider than shoulders).
- Hang freely, arms fully extended.
- Pull up, squeezing shoulder blades, chest toward the bar.
- Lower slowly back to start.
Common Mistake: Think “elbows to hips”—not just “chin over bar.”
Modifications: Use a resistance band or do ring rows if needed.
3. 200 Push-Ups
Targets: Chest, shoulders, triceps, back, abs, core.
How to Do a Push-Up
- Start in a high plank, shoulders over wrists.
- Lower chest down, elbows at 45 degrees (not flared).
- Push back up, keeping body straight.
Common Mistake: Avoid elbows flaring out (think “A,” not “T”).
Modifications: Do incline push-ups or follow a progression plan.
4. 300 Squats
Targets: Legs, glutes, quads, hamstrings, hip flexors, core.
How to Do an Air Squat
- Stand tall, feet shoulder-width apart.
- Sit back (like a chair), thighs parallel to floor.
- Drive through heels to stand.
Common Mistake: Don’t let knees cave in—press them outward.
Modifications: Try box squats or shallower squats if needed.