What Is the Murph Workout? Rules and How to Prepare

If you’ve spent any time in CrossFit gyms or fitness circles, you’ve probably heard people talk about “Murph” with a mix of reverence and dread. This isn’t just another challenging workout, it’s a tribute to a fallen hero that’s become one of the most iconic and grueling fitness challenges in the world.

The Murph workout consists of a 1-mile run, followed by 100 pull-ups, 200 push-ups, and 300 air squats, finishing with another 1-mile run. As prescribed (Rx’d), it’s performed while wearing a 20-pound weighted vest for men or a 14-pound vest for women.

Simple in concept but brutal in execution, Murph tests not just your physical strength and endurance, but your mental toughness and determination.

Named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan in 2005, Murph is performed annually on Memorial Day by thousands of people honoring his sacrifice and the sacrifices of all fallen service members.

But you don’t need to wait for Memorial Day or be an elite athlete to tackle this challenge.

This guide breaks down everything you need to know about Murph, its origins, the official rules, how to scale it for your fitness level, and how to prepare so you can complete it safely and successfully.

The Story Behind the Murph Workout

Lieutenant Michael Murphy was a Navy SEAL who gave his life during Operation Red Wings in Afghanistan on June 28, 2005. During an intense firefight with Taliban forces, Murphy deliberately exposed himself to enemy fire to call for help for his team, an act of selfless courage that earned him the Medal of Honor posthumously.

Murphy was known among his teammates for his exceptional fitness and love of challenging workouts. One of his favorite exercises was a brutal routine he called “Body Armor”, the exact workout we now know as Murph, which he would perform while wearing his body armor or weighted vest.

After his death, the CrossFit community renamed this workout “Murph” in his honor, making it an official Hero WOD (Workout of the Day) that commemorates fallen soldiers.

Since 2015, the Murph Challenge has become an annual Memorial Day tradition observed by tens of thousands of people worldwide. Participants register through The Murph Challenge organization, which donates proceeds to the LT Michael P.

Murphy Memorial Scholarship Foundation, supporting education for children who have lost parents in military service.

What started as a CrossFit tribute has evolved into a global movement that honors military sacrifice while pushing people to their physical limits.

The Official Murph Workout Rules

Understanding the official structure and rules helps you approach Murph correctly, whether you’re attempting the full prescribed version or scaling it to your fitness level.

The complete Murph workout consists of:

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

All movements are performed for time, meaning you complete the entire workout as fast as possible while maintaining good form.

The Rx’d (Prescribed) Version

The fully prescribed Murph requires wearing a weight vest throughout the entire workout, 20 pounds for men and 14 pounds for women.

This weighted vest must be worn during all movements, including both runs and all bodyweight exercises. The added weight dramatically increases the difficulty, especially as fatigue sets in during the later portions of the workout.

The traditional strict interpretation requires completing all 100 pull-ups before starting any push-ups, then completing all 200 push-ups before beginning squats.

This “no partitioning” approach was Murphy’s original method and represents the most challenging version. However, this strict interpretation isn’t required for most participants.

Partitioning: The More Common Approach

Most people perform Murph using partitioning, breaking the bodyweight movements into smaller, manageable sets. This approach allows you to maintain better form and pace throughout the workout rather than burning out early by attempting 100 pull-ups consecutively.

The most popular partitioning strategy follows the “Cindy” format: 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats.

This breaks the total volume into digestible chunks while maintaining the proper ratio between movements. You complete all 20 rounds, sandwiched between the opening and closing mile runs.

Other common partitioning strategies include:

• Beginner: 33 rounds of 3 pull-ups, 6 push-ups, and 9 air squats (plus one final round of 1-2-3)
• Experienced: 5 rounds of 20 pull-ups, 40 push-ups, and 60 air squats
• Custom: Any breakdown that totals 100-200-300, adjusted for your weakest movements

The key rule with partitioning is maintaining the correct sequence, pull-ups, then push-ups, then squats, before cycling back to pull-ups. You cannot randomly mix movements in any order.

Movement Standards

While Murph doesn’t have the strict movement standards of competitive CrossFit, maintaining proper form ensures safety and honest completion:

Pull-ups: Start from a dead hang with arms fully extended. Pull until your chin clears the bar. Full extension at the bottom of each rep is required.

Push-ups: Chest must touch the ground at the bottom. Arms must reach full extension at the top. Body should remain in a straight plank position, no sagging hips or piking up.

Air squats: Hips must descend below parallel (hip crease below knee level). Stand to full hip and knee extension at the top.

Runs: Complete the full mile distance at the beginning and end. Walking is acceptable if needed, but the full distance must be covered.

How to Scale Murph for Your Fitness Level

Murph is extremely challenging even for fit individuals. Scaling the workout appropriately ensures you can complete it safely while still honoring the spirit of the challenge.

Beginner Scaling

If you’re new to fitness or cannot yet perform multiple pull-ups, start with a scaled version that reduces volume and modifies difficult movements:

Beginner Murph:

• 800-meter run (or 10-minute walk)
• 10 rounds of:
• 5 ring rows or jumping pull-ups
• 10 knee push-ups or incline push-ups
• 15 air squats
• 800-meter run (or 10-minute walk)

Focus on completing all rounds with good form, aiming for 45-60 minutes total time. Prioritize quality over speed, this is about building the strength and endurance foundation you’ll need for future attempts.

Intermediate Scaling

For those with a fitness base who can do some pull-ups but aren’t ready for the full volume:

Two-Thirds Murph:

• 1-mile run
• 14 rounds of:
• 5 pull-ups (banded assistance if needed)
• 10 push-ups
• 15 air squats
• 1-mile run

This maintains the full running distance while reducing bodyweight reps to approximately 70 pull-ups, 140 push-ups, and 210 squats. It’s a substantial challenge that prepares you for eventually attempting the full version.

Half Murph

Another popular scaling option is “Half Murph”:

• 800-meter run
• 50 pull-ups
• 100 push-ups
• 150 squats (partitioned as desired)
• 800-meter run

Half Murph provides a taste of the full workout’s demands while being accessible to more people. Many use this as a progression step or as their regular Murph when time is limited.

When to Skip the Weight Vest

Even if you can complete the full workout volume, skip the weighted vest until you’ve successfully finished unweighted Murph multiple times with good form. The vest adds enormous cumulative stress, especially during the runs and pull-ups.

Most people should complete at least 3-5 unweighted Murphs before adding a vest, and even then, start with lighter weight (10-15 pounds) before working up to the prescribed 20/14 pounds.

Creating Your Murph Training Plan

You cannot walk into Murph without preparation and expect success, or to avoid injury. A structured training plan that builds the necessary strength, endurance, and volume tolerance is essential.

Building the Foundation (Weeks 1-2)

Start by developing proficiency in the individual movement patterns with manageable volume. Your initial workouts should look like:

Week 1, Day 1:

• 600-meter run
• 4 rounds of:
• 5 pull-ups
• 10 push-ups
• 15 air squats
• 600-meter run

Week 1, Day 3:

• 600-meter run
• 6 rounds of:
• 5 pull-ups
• 10 push-ups
• 15 air squats
• 600-meter run

Include an active recovery day between workouts, a 20-minute easy walk or light jog keeps you moving without taxing your system.

Progressive Volume Increase (Weeks 3-4)

Gradually increase the number of rounds while maintaining the 5-10-15 structure:

Week 3, Day 1:

• 800-meter run
• 12 rounds of:
• 5 pull-ups
• 10 push-ups
• 15 air squats
• 800-meter run

Week 4, Day 3:

• 1-mile run
• 15 rounds of:
• 5 pull-ups
• 10 push-ups
• 15 air squats
• 1-mile run

At this point, you’re completing 75% of the full Murph volume. Your body is adapting to the specific demands, and you’re building the muscular endurance needed for higher rep ranges.

Peak Preparation (Weeks 5-7)

The final weeks include practice runs of the full or near-full workout:

Week 5, Day 1:
Three-Quarter Murph:

• 1-mile run
• 75 pull-ups, 150 push-ups, 225 squats (partitioned however you prefer)
• 1-mile run

Week 6, Day 1:
Optional Half Murph with vest to practice weighted movement

Week 7, Day 1:
Full Murph rehearsal at 85-90% effort, practice your pacing, nutrition, and mental strategy without going all-out before your actual attempt

The final 2-3 days before your official Murph attempt should include only light recovery work, easy walks, stretching, and mobility. You want to arrive fresh, not fatigued from training.

Key Training Principles

Focus on developing pull-up strength and endurance, as this is typically the limiting factor for most people. If you can only do a few strict pull-ups, practice banded pull-ups, negative pull-ups (lowering slowly from the top position), and ring rows to build strength. Get comfortable jumping back on the bar after brief rests, you’ll need this skill during Murph.

Build cardiovascular endurance through regular running 2-3 times per week beyond your Murph-specific training. Your legs face enormous demands from both the running and the 300 squats, so running conditioning is crucial.

Practice your partitioning strategy during training so it becomes automatic on game day. If you plan to do 20 rounds of 5-10-15, practice that exact pattern repeatedly so your body and mind know the rhythm.

Pacing Strategy and Execution Tips

Completing Murph successfully requires smart pacing and strategic thinking, not just blind effort.

The First Mile

Resist the temptation to sprint the opening mile. Run 30-60 seconds slower than your typical comfortable mile pace. This first mile serves as an extended warm-up that gets your heart rate up and muscles ready for the grueling bodyweight work ahead. Going too hard here depletes energy you’ll desperately need later.

For beginners, run-walk intervals on the first mile are completely acceptable and smart. The goal is arriving at the pull-up bar ready to work, not gasping for breath.

The Bodyweight Movements

Start conservatively with your partitioning sets. If you’re doing 20 rounds of 5-10-15, your first few rounds should feel easy, almost too easy. This restraint pays massive dividends in rounds 15-20 when fatigue sets in and every rep feels heavy.

Never go to failure on any set. Always stop with 1-2 reps left in the tank during early rounds. Going to failure early means you’ll need longer rest periods and struggle to maintain consistent pacing.

Take brief, consistent rest periods between movements and rounds rather than irregular long breaks. For example, 15-20 seconds between pull-ups and push-ups, another 15-20 seconds before squats, then 30-40 seconds before starting the next round. This rhythm keeps your heart rate elevated and prevents muscles from cooling down completely.

The Final Mile

The last mile is purely mental. Your legs will feel like concrete, your arms will be exhausted, and your mind will try to convince you to walk. Focus on maintaining steady breathing and consistent form rather than speed. Break the mile into smaller chunks, getting to the quarter-mile marker, then the halfway point, then three-quarters done.

Many people find that starting the final run with a slow jog, even if they need to walk portions later, builds momentum that carries them through. Others prefer strategic walk-run intervals that allow brief recovery while still maintaining forward progress.

Nutrition, Hydration, and Recovery

Murph typically takes 40-70 minutes for most people, making proper fueling important.

Eat a light meal 2-3 hours before starting that includes easily digestible carbohydrates and moderate protein, something like oatmeal with banana and nut butter or toast with eggs. Avoid heavy, fatty, or fibrous foods that sit uncomfortably during intense exercise.

Hydrate well in the 24 hours leading up to your attempt, but don’t chug water right before starting. Sip water during the workout if needed, especially on hot days, but most people complete Murph without mid-workout hydration.

After finishing, prioritize recovery with protein and carbohydrates within 30-60 minutes. Your muscles have been brutalized and need nutrients for repair. Expect significant soreness for 2-4 days afterward, especially if this is your first Murph. Light movement, stretching, and adequate sleep support recovery.

Final thoughts

The Murph workout represents something deeper than just another fitness challenge. It’s a physical tribute to sacrifice, a test of mental toughness, and a community ritual that brings people together in shared suffering for a meaningful purpose.

Whether you complete it in 40 minutes or 90 minutes, with a weighted vest or modifications, the act of attempting Murph honors Lieutenant Murphy’s memory and challenges you to push beyond what you thought possible.

The key to success is respecting the workout’s demands while being honest about your current fitness level. Start with appropriate scaling, follow a structured training plan that builds volume progressively, and focus on smart pacing rather than heroic early efforts that leave you destroyed halfway through. Murph rewards preparation, patience, and mental resilience more than raw strength or speed.

On Memorial Day each year, tens of thousands of people worldwide will shoulder the burden of Murph together. Maybe this year, you’ll be one of them. And when you cross that finish line, exhausted, sweaty, possibly questioning your sanity, you’ll understand why this brutal workout has become so much more than just an exercise routine.

You’ll have earned your place in a tradition that transforms physical challenge into meaningful tribute.