Murph WOD: Complete Guide, Strategy & Scaling
Lieutenant Michael P. Murphy, USN
U.S. Navy SEAL — Medal of Honor Recipient
The Murph is the most iconic Hero WOD in CrossFit — a test of physical endurance and mental grit consisting of a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another 1-mile run, ideally performed with a 20-pound vest. It honors U.S. Navy SEAL Lieutenant Michael P. Murphy, Medal of Honor recipient and recipient of every major American military decoration, who called this workout "Body Armor" and performed it wearing his kit. Today, it is performed every Memorial Day by hundreds of thousands of athletes worldwide in his memory. Whether you approach it scaled or fully vested, Murph demands a clear partition strategy, honest pacing, and the decision — made early — to keep moving when your body tells you to stop.
The Story
Lt. Michael P. Murphy was killed in action on June 28, 2005, in Kunar Province, Afghanistan, while leading a four-man reconnaissance team during Operation Red Wings. He was posthumously awarded the Medal of Honor — the first member of the U.S. Navy to receive it since the Vietnam War. Murphy regularly performed this workout, which he called "Body Armor," wearing his full kit. It is now performed every Memorial Day by hundreds of thousands of athletes worldwide.
The WOD
Note: RX: wear a 20 lb (men) / 14 lb (women) weight vest. Standard partition: 20 rounds of 5 pull-ups, 10 push-ups, 15 air squats between runs.
Good Scores for Murph
Reference benchmarks across all fitness levels. Use these to set a realistic target before race day.
Beginner
50–65 min (scaled, no vest)
Intermediate
40–50 min (no vest)
Advanced
35–42 min (with vest)
Elite
Sub-35 min (with vest)
Strategy & Coaching Tips for Murph
Partition from rep one — never go unbroken early
The standard partition is 20 rounds of 5 pull-ups, 10 push-ups, 15 air squats. This controlled pace protects your push-up capacity through round 15+, where most athletes collapse. Going unbroken on pull-ups in the first five rounds is the fastest way to lose 10 minutes to failed reps later. Set the rhythm early and hold it.
Pace the buy-in mile at 75%
The opening mile sets your aerobic ceiling for the next 40–55 minutes. Going out too hot burns glycogen you need for 500 bodyweight reps. Target a pace that feels uncomfortable but not anaerobic. You will run that mile again — often in significantly worse condition — so protect your aerobic reserve.
Manage push-up failure proactively
Push-ups, not pull-ups, determine your Murph time. Once your chest fails to lockout fully, form degradation is rapid. In rounds 12–20, consider sub-partitioning: 4-4-2 or 3-3-4 push-ups within each round rather than straight sets of 10. Stopping at 8 clean reps beats failing on rep 10 and resting 90 seconds.
The final mile is a decision, not a sprint
After 500 reps your legs will feel like concrete. Accept this and decide to run anyway — most athletes who walk spend more time than those who commit to a shuffle. Use the first 400m to shake out your legs before pushing pace. Negative-splitting the second mile is rare; running it at all is the win.
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RX (Competition Standard)
20/14 lb vest. Full 1-mile runs. 100 pull-ups, 200 push-ups, 300 air squats partitioned as 20 rounds of 5/10/15.
- ›1-mile run (with vest) — buy-in
- ›20 rounds: 5 pull-ups / 10 push-ups / 15 air squats
- ›1-mile run (with vest) — cash-out
At-Home (Pull-Up Bar)
Requires a doorframe pull-up bar. Replace the mile with 400m shuttle runs (4 × 100m loop or 10 × 40m). No vest required.
- ›400m shuttle run — buy-in
- ›20 rounds: 5 pull-ups / 10 push-ups / 15 air squats
- ›400m shuttle run — cash-out
No Equipment
Replace pull-ups with inverted rows under a sturdy table or Australian pull-ups. All pulling stimulus maintained through volume.
- ›1-mile run (or 2,000 steps) — buy-in
- ›20 rounds: 5 inverted rows / 10 push-ups / 15 air squats
- ›1-mile run — cash-out
Beginner / Scaled
Half volume, no vest, push-ups from knees allowed. Target sub-35 min. Build to full Murph over 8–12 weeks.
- ›800m run — buy-in
- ›10 rounds: 5 ring rows or banded pull-ups / 10 push-ups (knees ok) / 15 air squats
- ›800m run — cash-out
Equipment Needed (RX)
Your Murph Scores
Train for Murph
Frequently Asked Questions — Murph
What is the Murph WOD?
Murph is a Hero WOD: 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1-mile run — for time, with a 20/14 lb vest (RX). It honors Navy SEAL Lt. Michael P. Murphy, KIA June 28, 2005.
How should I partition Murph?
The standard partition is 20 rounds of 5 pull-ups, 10 push-ups, 15 air squats between the two runs. This preserves capacity across all movements. Going unbroken on early rounds is the most common Murph mistake.
How long does Murph take?
Intermediate athletes finish in 40–50 min without a vest. Advanced athletes with vest aim for 35–42 min. Elite athletes go sub-35. Beginners doing scaled (half volume, no vest) typically finish in 30–40 min.
Can I do Murph without a pull-up bar?
Yes — replace pull-ups with inverted rows under a table (Australian pull-ups). The pulling stimulus is preserved. You can also use rings, TRX straps, or any fixed horizontal bar at hip height.
Is a vest required for Murph?
Only for RX. Most athletes — including experienced CrossFitters — do Murph without a vest, especially as their first attempt. Add the vest once you can complete the workout in under 45 minutes without one.
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