Murph: How to Choose the Right Version and Get the Most Out of It
Every year, CrossFit athletes across the country take on Murph, one of the most well-known Hero workouts in CrossFit.
It is hard. It is long. It is meaningful. And when done the right way, it is one of the best community workouts of the year.
But here is the most important thing to remember:
Murph is not about proving how tough you are. It is about honoring the fallen, working hard with your community, and choosing the version that lets you train with purpose.
Whether you have done Murph more than a dozen times like I have or this is your very first one, the goals are the same: get a great workout in, wear some red, white, and blue, support the people around you, and honor the reason behind the workout.
Murph is named in honor of Navy Lieutenant Michael P. Murphy, a Navy SEAL from Patchogue, New York. He was killed in Afghanistan on June 28, 2005, during Operation Red Wings. Lt. Murphy was posthumously awarded the Medal of Honor for his actions during that mission. According to the U.S. Navy, he moved into exposed terrain under enemy fire in order to get a signal and call for help for his team.
CrossFit first posted the workout “Murph” in his memory in 2005. The workout has since become a Memorial Day tradition in many gyms around the country.
So when we do Murph, we are not just doing pull-ups, push-ups, squats, and running.
We are taking time to remember sacrifice, service, courage, and the people who gave everything.
The full RX version of Murph is:
For time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
Wear a 20/14 lb weight vest if you have one and if it is appropriate for you.
CrossFit’s listed version also allows athletes to partition the pull-ups, push-ups, and squats as needed.
A common way to break it up is:
20 rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
This is often called “Cindy-style” Murph. I’ve also seen a lot of athletes do
20 Rounds of:
5 Pull Ups
5 Push Ups
15 Air Squats
5 Push Ups
It’s another way and probably a faster way to break it up, especially if push ups are your bottle neck during this workout.
For most athletes doing the full RX version, a good goal range is somewhere around 45–60 minutes. Some will be faster. Some will be slower. But if the full version is going to turn into a 90-minute survival event, it is probably worth scaling.
And that is not a bad thing.
Scaling does not make the workout less meaningful. It makes it more appropriate.
Our Intermediate Version
For many athletes, this will be the best option.
Intermediate Murph:
1600M Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
1600M Run
You can partition the pull-ups and push-ups as needed, and I definitely recommend doing that.
A great way to break this up would be:
10 rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
This version still gives you the full feel of Murph. You get the running, the gymnastics volume, the muscular fatigue, and the community experience, but in a way that keeps the workout more manageable. You can also break the pull ups into smaller sets that are more manageable, so find a rep scheme that works best for you and your capacity. I’m a fan of always starting smaller than going bigger on the back side verses going bigger then having to slow down and back track.
For athletes who train consistently but do not regularly handle high-volume pull-ups and push-ups, this is a smart choice.
Our Beginner Version
For newer athletes, your goal is not to “survive Murph.”
Your goal is to move well, stay consistent, and finish feeling proud of your effort.
Beginner Murph:
800M Run
Then 10 rounds of:
5 Ring Rows
10 Hand-Elevated Push-Ups
15 Air Squats
Then finish with:
800M Run
This version is perfect for anyone doing Murph for the first time, newer CrossFit athletes, or anyone who wants to participate without getting buried by the volume.
Ring rows are a great pull-up substitute. Hand-elevated push-ups let you maintain better positions and avoid getting stuck doing singles from the floor. The air squats keep the workout moving and give you that classic Murph feel.
You are still doing the workout. You are still honoring the day. You are still part of the community.
The RX version includes a weight vest, usually 20 lb for men and 14 lb for women, if you have one and if it is appropriate.
But here is the honest answer:
Most people do not need a weight vest.
A vest adds a lot of stress. It makes the runs harder. It makes the push-ups break down faster. It makes pull-ups more demanding. It also increases the total load on your shoulders, elbows, knees, hips, and lower back.
You should only wear a vest if:
You have done Murph before without one.
You can perform high-volume pull-ups and push-ups safely.
You have trained with a vest before.
You can keep good movement standards under fatigue.
You are not turning the workout into a grind just for the sake of saying you did it RX.
If this is your first Murph, skip the vest.
If you are unsure, skip the vest.
If your push-ups usually disappear quickly, skip the vest.
You can always make the workout harder next year. You cannot undo overdoing it just to check a box.
If you have done Murph before, you probably already know where the workout gets real.
It is usually not the first run.
It is usually not the first few rounds.
It is when the push-ups start disappearing, the squats start burning, and that final mile feels much longer than the first one.
Your challenge this year is to be smart. Pick a version that lets you push hard without falling apart. Break things up early. Keep your reps clean. Do not wait until failure to start partitioning.
If you are going RX, have a plan.
If you are wearing a vest, earn that choice with preparation, not ego.
And if you decide to scale this year, that is completely fine. The goal is not to wreck yourself for the rest of the weekend. The goal is to train hard, honor the fallen, and walk away feeling like you gave a strong, honest effort.
For the Newbies
If this is your first Murph, you are in for something special.
It might feel intimidating, but you do not have to do the full version to participate. You do not have to wear a vest. You do not have to do 100 pull-ups. You do not have to compare your workout to anyone else’s.
Your job is simple:
Show up.
Move well.
Choose the right version.
Encourage the people around you.
Remember why we are doing it.
That is it.
Murph is a community workout. You will see people working hard, cheering each other on, and grinding through something difficult together. That is what makes it special.
How to Approach the Workout
The best Murph strategy is usually boring, and that is why it works.
Start slower than you want to.
Break the reps up early.
Do not take any set to failure.
Keep your push-ups clean.
Breathe on the squats.
Save something for the final run.
For most athletes, the push-ups are the biggest limiter. Once those go, the whole workout slows down. Smaller sets from the beginning will usually beat big sets followed by long rests.
A simple plan for RX is:
20 rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squats
For intermediate:
10 rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squats
For beginners:
10 rounds:
5 Ring Rows
10 Hand-Elevated Push-Ups
15 Air Squats
Simple. Effective. Manageable.
Murph is supposed to be challenging, and it should also be appropriate.
Yes, you are welcome to honor America by going after the full version. But for the sake of the rest of your weekend and your up and coming training, it may be smarter to scale to a version that fits where you are right now.
That might mean RX.
That might mean intermediate.
That might mean beginner.
All of those are valid.
The point is to come together, get a great workout, rock some red, white, and blue, and honor Lt. Michael Murphy and all those who have given their lives in service.
Pick the right version. Bring a good attitude. Cheer for your friends. Any questions you’re welcome to ask.
We will see you on the floor. Classes for Murph are this Saturday at 8 am and 9:30 am! Friends and family are welcome!