The Murph workout isn’t just another WOD — it’s a brutal test of endurance, strength, and mental toughness. Originally created to honor Navy SEAL Lt. Michael P. Murphy, this workout has become a Memorial Day tradition for thousands across the world.
Because it pushes your limits in more ways than one, understanding how to approach the Murph workout is essential — especially if you want to finish strong and injury-free.
🔍 What Is the Murph Workout?
The Murph workout is a classic CrossFit Hero WOD. Here’s what it includes:
- 1 mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1 mile run again
- Optional: wear a 20 lb weighted vest
At first glance, it might seem simple — but the volume adds up fast. For many, just finishing the Murph workout is a major achievement.
🧭 How to Prepare for the Murph Workout
Preparation matters more than you think. To get ready for the Murph workout, focus on:
1. Building volume gradually
Jumping in without preparation is risky.
→ Start by splitting the reps into smaller daily sets (e.g. 5 pull-ups, 10 push-ups, 15 squats x 10 rounds).
2. Improving cardio endurance
Because of the mile runs at the beginning and end, aerobic conditioning is key.
→ Add consistent running sessions into your weekly training.
3. Testing movements under fatigue
It’s not just about strength — but pacing under pressure.
→ Try EMOM (every minute on the minute) sets to simulate Murph conditions.
🧩 Scaling the Murph Workout
If you’re not ready for the full version, don’t worry — scaling the Murph workout is encouraged, especially for beginners.
Options include:
- Reducing rep counts (e.g. 50/100/150 instead of 100/200/300)
- Using band-assisted pull-ups or ring rows
- Doing the workout without a vest
- Breaking it into rounds (e.g. 20 rounds of 5/10/15)
As a result, you can still honor the intent of the Murph workout — without sacrificing form or safety.
💡 Tips to Survive the Murph Workout
- Pace the first mile — don’t go out too fast
- Break reps into manageable sets (e.g. “Cindy” style: 5/10/15 x 20)
- Stay mentally calm — breathing and form will save you
- Fuel and hydrate beforehand
- Train your grip — the pull-ups can be a killer
Although it’s hard, it’s also deeply rewarding.
🧠 Final Thoughts
The Murph workout is more than a physical challenge — it’s a tribute to sacrifice, service, and grit. Whether you scale it or go all-in with a weighted vest, what matters is the mindset you bring.
So lace up, warm up, and honor the hero behind the reps.