The Murph Workout: How to Train for It With Friends

The Murph workout has a way of looking manageable when it is written on a whiteboard.

Run a mile. Do some pull-ups, push-ups, and squats. Run another mile.

Then you notice the numbers.

Murph combines two miles of running with 100 pull-ups, 200 push-ups, and 300 air squats. The prescribed version may also be completed while wearing a weighted vest. It is one of the best-known CrossFit Hero workouts, and every year people train for it as a personal challenge, a Memorial Day tradition, or something difficult to complete alongside friends.

Getting through Murph takes more than being able to perform each movement. You need enough strength to repeat them hundreds of times, enough restraint to avoid burning out early, and enough consistency to prepare before the day arrives.

That last part is where a group can help. For the full movement standards, scaling options, and solo training plan, read the Murph workout guide.

With Huddle, you can create a private fitness group with people you know, post the Murph training sessions you complete, and see who is continuing to show up. The goal is not to turn every workout into a competition. It is to make the work visible while there is still time to do something about it.

What Is the Murph Workout?

The full Murph workout is completed for time:

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

The pull-ups, push-ups, and squats can be divided into smaller rounds. Experienced athletes may also complete Murph wearing a 20-pound vest for men or a 14-pound vest for women. CrossFit recommends reserving the vest for athletes who have completed Murph before or have already been training regularly with one.

The workout is named after U.S. Navy SEAL Lieutenant Michael P. Murphy, who was killed in Afghanistan during Operation Red Wings on June 28, 2005. Murphy was posthumously awarded the Medal of Honor for his actions. The workout was originally known as “Body Armor” and is now completed by athletes around the world in his memory.

Many gyms perform Murph around Memorial Day. The official Murph Challenge also raises money for the LT. Michael P. Murphy Memorial Scholarship Foundation, which was founded by Murphy’s family in 2007.

That history matters. Murph can be enjoyable, competitive, and deeply satisfying, but it is also a commemorative workout. Learning why it exists should be part of preparing for it.

Why the Murph Workout Is So Difficult

Most of the individual movements in Murph are familiar. The problem is the accumulated volume.

Twenty push-ups during a normal workout may feel easy. The same set feels different when it is part of 200 total push-ups, mixed with pull-ups and squats, after an opening mile.

The second run is where a lot of people learn whether their pacing plan worked. Your legs have already completed 300 squats. Your upper body is tired. Your breathing has been elevated for most of the workout, and the mile back does not care how confident you felt during the first one.

Murph tests several things at once:

• Running endurance
• Upper-body pulling strength
• Push-up stamina
• Lower-body muscular endurance
• Grip management
• Pacing
• The ability to keep moving while tired

You do not need to be exceptional in every area. You do need to understand where you are most likely to slow down.

For many people, that is the push-ups. They feel fine at first, then disappear in a hurry. A person who opens with sets of 20 may be doing sets of two by the halfway point. CrossFit’s Murph training program specifically identifies push-ups as a movement that often drags people down later in the workout.

Training should help you discover this before the real attempt.

How to Train for the Murph Workout

A useful Murph training plan gradually increases your exposure to running, pull-ups, push-ups, and squats without repeatedly attempting the entire workout.

Doing full Murph simulations every week may sound specific, but it also creates a large amount of fatigue. You can prepare more sensibly by breaking the challenge into parts, building volume over time, and occasionally combining the movements to practise pacing.

CrossFit publishes a six-week Murph training program followed by the full workout in week seven. The plan begins with lower volumes, gradually increases the workload, and includes a lighter deload week before Murph.

You do not have to copy one exact program, but your preparation should follow a similar progression.

Weeks 1 and 2: Find Your Starting Point

Begin by learning what you can currently repeat with good form.

Test a comfortable run rather than an all-out mile. Pay attention to how many pull-ups and push-ups you can perform before your reps slow down or your technique changes. Complete some moderate sets of air squats and notice whether your legs, hips, or breathing become the limiting factor.

This is also the time to choose your likely Murph variation. Someone who can perform five pull-ups should prepare differently from someone who can perform 20. Starting with an honest version gives you something to build from.

Your early workouts might combine short runs with manageable sets, such as four rounds of a 400-metre run and 20 air squats, or several rounds of assisted pull-ups and elevated push-ups. The sessions should leave room to recover and train again.

Weeks 3 and 4: Build Repeatable Volume

Once the movements feel familiar, begin increasing the total number of repetitions.

The important word is repeatable.

A workout containing 60 pull-ups is useful when you can complete the reps with control. It becomes less useful when the first few sets are aggressive and the rest are improvised. Murph rewards the ability to keep producing small, predictable sets.

Practise breaking your work into rounds. You might complete 10 rounds of three pull-ups, six push-ups, and nine squats, then gradually increase the number of rounds or repetitions as your capacity improves.

Continue running during these weeks. Do not let all of your attention go to the bodyweight movements. The final mile is still part of the workout, so some sessions should include running after your legs are already tired.

Week 5: Rehearse Your Strategy

A rehearsal should answer practical questions.

How will you divide the repetitions? How quickly should you run the first mile? Which movement is most likely to fail first? Can you maintain your planned sets once you are tired?

You could complete a half-volume version of Murph or a longer mixed workout using the exact rep scheme you plan to use on the day. Treat it as a test, not a chance to prove that you are already ready.

Write down what happened. “Felt hard” is not very useful. “Push-ups dropped from sets of 10 to sets of three after round 12” gives you something specific to adjust.

Week 6: Reduce the Work

The final week is not the time to squeeze in all the training you missed.

Keep moving, practise a few clean repetitions, and let fatigue come down. A final hard workout may make you feel productive while leaving you less prepared for the actual event.

By this point, your version and pacing strategy should already be decided. Last-minute confidence is a poor reason to add a weighted vest.

A Common Murph Rep Strategy

One of the most common ways to partition Murph is to complete 20 rounds of:

• 5 pull-ups
• 10 push-ups
• 15 air squats

This adds up to the full 100 pull-ups, 200 push-ups, and 300 squats. CrossFit describes this as a widely used approach based on the rep structure of the benchmark workout Cindy.

It works because the sets remain relatively small and you move between muscle groups before any one movement becomes completely exhausted.

That does not make it easy.

Ten push-ups may feel conservative during the first few rounds. After 120 or 140 total reps, the same set can become the slowest part of the workout. Some people split the push-ups further by completing five pull-ups, five push-ups, 15 squats, and another five push-ups.

Others prefer 10 rounds of 10 pull-ups, 20 push-ups, and 30 squats. This creates fewer transitions but much larger sets. It can work for experienced athletes, although it leaves less room for error if the pull-ups or push-ups begin failing.

The best strategy is usually the one you have already practised. Game day is a bad time to discover that your clever rep scheme stops being clever after round six.

Can Beginners Do the Murph Workout?

Beginners can participate in Murph by choosing a version that matches their current ability.

Scaling the workout does not mean that the attempt does not count. It means you are completing a difficult workout at a volume and movement standard you can handle.

CrossFit’s beginner variation includes:

• 800-metre run
• 10 rounds of 5 ring rows
• 10 modified or elevated push-ups
• 15 air squats
• 800-metre run

Its intermediate variation keeps the one-mile runs but reduces the middle section to 50 pull-ups, 100 push-ups, and 150 air squats.

You can also modify individual movements. Ring rows, band-assisted pull-ups, or jumping pull-ups can replace standard pull-ups. Push-ups can be performed from the knees or with the hands elevated on a stable surface.

Choose modifications that allow you to keep moving with control. Turning the workout into an hour of failed pull-up attempts does not create a better tribute or a better training session.

Murph is an unusually high-volume workout. Someone who has not been regularly running or performing these movements should prepare gradually and consider working with a qualified coach. Pain, dizziness, confusion, or severe physical distress are reasons to stop, not evidence that the workout is working.

Do You Need a Weighted Vest for Murph?

No. You can complete Murph without a weighted vest.

The vest belongs to the prescribed version of the workout, but it should be treated as an added challenge for experienced participants. CrossFit advises athletes to consider a vest only if they have completed Murph previously or have been training regularly with one.

A vest changes more than the difficulty of the run. It affects your pull-ups, push-ups, squats, breathing, posture, and ability to manage heat.

Wearing one for the first time during Murph is a large jump. If you plan to use a vest, introduce it gradually during training and learn how your body responds before the full workout.

There is no need to borrow someone else’s standard. Completing a suitable version well is better than dragging yourself through a version you selected for appearances.

What Is a Good Murph Workout Time?

A good Murph time depends on which version you are completing.

CrossFit currently gives the following general targets:

• Beginner variation: 25 to 30 minutes
• Intermediate variation: 32 to 40 minutes
• Prescribed Murph: 36 to 46 minutes
• Elite prescribed Murph: under 35 minutes

CrossFit also recommends scaling the workout when the full prescribed version is expected to take longer than approximately 46 minutes.

These ranges are helpful for selecting an appropriate variation, but they should not flatten every Murph attempt into one leaderboard.

A 38-minute modified Murph and a 38-minute vested Murph are different workouts. An athlete who uses ring rows may be measuring something different from an athlete using strict pull-ups. Weather, terrain, equipment, movement standards, and whether the reps are partitioned all affect the result.

Record the details alongside your time. That gives you a useful benchmark to return to next year.

Why Train for Murph With Friends?

Murph is completed in one day, but most of the work happens during the weeks before it.

That is the less visible part. One person trains before work. Someone else fits in a short session after putting their kids to bed. Another friend misses a few days, realizes the group is still moving, and gets back into it before one missed workout becomes two weeks.

Training with friends gives the goal a place to live between conversations.

You can choose a date together, agree on the version each person will complete, and share the sessions that move you closer. The group does not need to be at the same fitness level. One person may be preparing for a vested Murph while another is building toward ring rows and elevated push-ups.

They can still train toward the same day.

This is a better use of accountability than pretending everyone should follow an identical program. The useful question is not, “Did everyone do the hardest version?” It is, “Did everyone keep showing up for the version they committed to?”

How to Use Huddle for Murph Training

Create a Huddle with the friends who plan to take on Murph. Keep it small enough that people notice when someone posts and when someone disappears. If you are setting one up for the first time, see starting your first Huddle group.

Start by agreeing on a target date. Then have each person share the version they are preparing for. This removes some of the pressure to quietly chase the prescribed workout before they are ready.

After each training session, post it to the group. A run counts. A short push-up session counts. A scaled practice workout counts. The point is to make the preparation visible, not to save all recognition for the final result.

Over several weeks, those posts become proof of the work behind the attempt. You can see who has been steadily building volume, who may need encouragement, and who is trying to make up for a quiet month during the final week.

Huddle is built for this kind of goal because it connects the workout to people you already know. There is no need to perform for a public fitness audience. You are showing a few friends that you followed through today.

That can be enough to get you through the next session.

A Simple Murph Day Plan

Decide your version before arriving. Confirm the running route, pull-up setup, rep strategy, and whether you are using a vest. Changing all four decisions during the warm-up usually means they were never decisions.

Warm up gradually. Include easy running, squats, pushing, and pulling without building unnecessary fatigue.

Start the first mile at a pace that feels slightly restrained. The opening run should prepare you for the middle section, not become the best mile you have run all month.

Begin partitioning earlier than you think you need to. Small sets can feel almost too easy during the opening rounds. That is usually a better sign than struggling before you reach the halfway point.

Keep transitions simple. You do not need to sprint between movements, but long unplanned breaks add up quickly.

When you reach the final mile, focus on settling into motion. Your legs will probably feel strange after the squats. Give yourself a moment to find a sustainable rhythm before deciding how much pace you have left.

Afterward, record your version, time, modifications, and anything you would change. A number without context is hard to learn from.

Murph Workout FAQ

What does the Murph workout consist of?

The full Murph workout consists of a one-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another one-mile run. The middle repetitions may be divided into smaller rounds. Experienced athletes may complete it while wearing a weighted vest.

Why is it called the Murph workout?

The workout is named after U.S. Navy SEAL Lieutenant Michael P. Murphy, who was killed during Operation Red Wings in Afghanistan in 2005. It was one of Murphy’s workouts and was originally called “Body Armor.”

Is Murph always completed on Memorial Day?

Murph can be completed at any time, although it has become closely associated with Memorial Day. Many CrossFit gyms and individual athletes perform it then as a tribute to Lieutenant Murphy and other fallen service members.

Can you break up the reps during Murph?

Yes. The pull-ups, push-ups, and squats may be partitioned. A common strategy is 20 rounds of five pull-ups, 10 push-ups, and 15 air squats. The workout still begins and ends with a one-mile run.

What is a half Murph?

A reduced-volume Murph commonly includes a one-mile run, 50 pull-ups, 100 push-ups, 150 air squats, and another one-mile run. Some beginner versions also reduce the running distance and modify the pulling and pushing movements.

How many weeks should you train for Murph?

Six weeks is a common preparation period. CrossFit publishes a six-week progressive training program followed by the full workout in week seven. Someone beginning with less running or bodyweight training experience may need longer.

Can you do Murph without a pull-up bar?

You can complete a modified Murph using ring rows, inverted rows, band-assisted pull-ups, or another suitable pulling movement. Use a variation that can be performed safely and repeated with consistent form.

Can you complete Murph with a partner?

You can train for Murph with a partner or divide a modified partner version between two people. However, splitting the repetitions creates a different workout from an individual Murph attempt. Decide beforehand whether your goal is to complete the traditional workout, a partner challenge, or simply participate together.

Should beginners wear a weighted vest?

Beginners generally should not add a weighted vest. First build the ability to complete an appropriately scaled version without one. The vest can be introduced gradually after you have developed experience with the workout and its movements.

Is Murph a CrossFit workout?

Yes. Murph is one of CrossFit’s Hero workouts. It was introduced as a CrossFit Hero workout in August 2005 and has since become one of the organization’s most widely recognized annual challenges.

Train for Murph Together

A Murph attempt gives your group a clear finish line. The training gives everyone a reason to keep showing up before you reach it.

Create a Huddle with the people you plan to complete Murph with. Pick the date, choose an appropriate version, and start posting the work that gets you there.

When the final mile arrives, you will know who was beside you during the weeks that made it possible.