the murph workout: Why 5 Rounds Torch Calories

More Than Just a Workout

Alright, so you’ve heard people talking about “the murph workout” with this weird mix of respect and fear in their voices, right? Maybe you’ve seen Instagram posts of people looking absolutely wrecked after Memorial Day, or you’ve walked into a CrossFit gym and seen it written on the board with a little American flag next to it.

Here’s the deal: the murph workout isn’t your average Tuesday training session. This thing is a legendary CrossFit Hero WOD (Workout of the Day) that’s become this massive ritual performed every Memorial Day across thousands of gyms worldwide. It’s brutal, it’s humbling, and honestly? It’ll test every ounce of physical strength, mental grit, and endurance you’ve got.

But here’s what makes it different from just another tough workout – the murph workout is way more than burning calories or chasing a PR. It’s a powerful tribute to honor the sacrifice of Navy SEAL Lieutenant Michael P. Murphy and all the service members who’ve given everything. When you’re halfway through those 200 push-ups and everything hurts, remembering why you’re doing it hits different, you know?

The Story Behind the Legend: Lt. Michael P. Murphy

So who was this guy, and why is one of the most grueling workouts named after him?

Lieutenant Michael P. Murphy was a Navy SEAL who was killed in action in 2005 during Operation Red Wings in Afghanistan. He was 29 years old. During an intense firefight, Murphy deliberately exposed himself to enemy fire to make a call for help for his team, knowing it would likely cost him his life. That act of selfless courage earned him the Medal of Honor – the first awarded to a Navy service member since Vietnam.

But here’s the thing that really gets me – the murph workout wasn’t created after his death as a memorial. Murphy actually did this workout himself. He originally called it “Body Armor” because he’d wear his vest while doing it, simulating the weight of combat gear. After he was killed, the CrossFit community renamed it “Murph” in his honor, and it’s been a Memorial Day tradition ever since.

Knowing that backstory changes everything about the workout. You’re literally doing the same training that this warrior did to prepare himself for the ultimate sacrifice.

The “Rx” Standard: What You’re Actually Signing Up For

Okay, let’s break down what the murph workout actually entails when done “as prescribed” (that’s what “Rx” means in CrossFit):

The Circuit:

1. Run 1 mile
2. 100 Pull-Ups
3. 200 Push-Ups
4. 300 Air Squats
5. Run 1 mile

Yep, you read that right. A mile run as a warm-up, 600 total reps of bodyweight movements, then another mile run when you’re already fatigued. And if you really want to do it Rx’d? You wear a weight vest – 20 lbs for men, 14 lbs for women – for the ENTIRE thing. That’s to simulate combat gear and honor how Murphy trained.

Movement Standards for Rx Quality

Let’s talk form because maintaining good technique is important for getting the most out of the workout:

• Pull-Ups: Full dead hang at the bottom, chin clears the bar at the top. Kipping is allowed (this isn’t a bodybuilding session), but you gotta hit those positions.
• Push-Ups: Chest touches the ground at the bottom, full lockout at the top. Your body should move as one unit – no worming or sagging hips.
• Air Squats: Hip crease below the knee at the bottom, full hip and knee extension at the top. All 300 of them.

Mastering the Strategy: How to Actually Get Through This Thing

Here’s where the murph workout breakdown gets really interesting. There are different strategies, and picking the right one can literally be the difference between finishing strong and struggling to the finish line. Let’s talk about the top approaches and what makes sense for different people:

Strategy 1: “Cindy” Style (Most Popular)

This is the go-to for most people tackling Murph. You break it into 20 rounds of:

• 5 Pull-Ups
• 10 Push-Ups
• 15 Air Squats

Why it works: You’re keeping a steady, maintainable pace. The sets are small enough that you’re never getting completely exhausted on any one movement, and you can keep moving without huge rest breaks. This is your bread-and-butter strategy if you’re aiming to finish strong.

Strategy 2: The “Smart Set” (Push-Up Saver)

This one’s clever for people who know their push-ups are their limiting factor. You do 20 rounds of:

• 5 Pull-Ups
• 5 Push-Ups
• 15 Air Squats
• 5 Push-Ups (the squats give your chest and shoulders a break)

Why it works: By splitting those 10 push-ups with squats in between, you’re giving your upper body micro-rest periods. Those squats become active recovery for your pressing muscles.

Strategy 3: The “Valhalla” (Elite Level)

This is for the seriously fit. You’re doing 10 rounds of:

• 10 Pull-Ups
• 20 Push-Ups
• 30 Air Squats

Why it works (if you can handle it): Fewer transitions between movements means less stopping and starting. BUT – and this is a big but – you need serious work capacity to handle sets this large 10 times in a row while wearing a vest.

Strategy 4: Unpartitioned “Straight Through” (Games Style)

This is the absolute hardest way to do it. You bang out all 100 pull-ups, then all 200 push-ups, then all 300 squats. No breaking it up.

Why almost nobody does this: Because it’s incredibly demanding. Your muscles get heavily fatigued doing that many reps of the same movement continuously. This is what elite CrossFit competitors do, and even they find it challenging.

Training Plans: How to Actually Prepare for Murph

You can’t just wake up on Memorial Day and decide to do Murph (well, you can, but you probably won’t enjoy it). Here’s how to build up to it over 4-8 weeks depending on where you’re starting:

Beginner (4-6 Weeks Out)

If you’re new to high-volume bodyweight work, start here. Your focus is building capacity gradually:

• Week 1-2: “Mini Murphs” – do a quarter or half of the murph workout reps: 25 pull-ups, 50 push-ups, 75 squats, with scaled movements
• Week 3-4: Work up to half Murph volume consistently
• Week 5-6: Attempt a full Murph (scaled) without the vest

Movement substitutions are your friend: ring rows or assisted pull-ups instead of strict pull-ups, incline push-ups if needed. There’s nothing wrong with scaling – everyone started somewhere.

Intermediate (6-8 Weeks Out)

You can already do pull-ups, push-ups, and squats, but the volume of Murph is the challenge:

• Incorporate 2-mile runs weekly to build running capacity beyond the Murph distance
• Practice murph workout reps at high volume: test your capacity for unbroken sets (can you do 25-45 push-ups in a row?)
• Add weighted rucks or long walks with a vest to adapt to carrying extra load
• Do at least one practice Murph (maybe half-vest or no vest) 2-3 weeks before the actual day

Advanced (4-6 Weeks Focused Prep)

You’ve done Murph before and want to improve your time:

• High-volume training sessions that exceed Murph volume
• At least one weekly session with the weight vest
• Practice your chosen partitioning strategy until it’s automatic
• Include accessory work: extra pulling strength, push-up capacity, running speed work

The Smart Training Approach (Progressive Overload)

If you want to be really intelligent about this, follow a phased approach:

Phase 1 (Weeks 1-3): Foundation and Movement Quality Focus on technique, building a solid base, addressing any mobility limitations. This creates a strong foundation for when volume increases.

Phase 2 (Weeks 4-8): Volume Building This is where you actually build the capacity for the high-rep work Murph demands. Increase volume progressively, practice your strategy, and simulate the workout conditions.

Scaling and Modifications: Murph for Every Body

Look, not everyone needs to do the full Rx’d version. Scaling intelligently is way smarter than pushing beyond what you’re ready for. Here are legit options:

Half Murph

Cut everything in half:

• 0.5-mile run
• 50 pull-ups
• 100 push-ups
• 150 squats
• 0.5-mile run

Some people do 0.8-mile runs instead of full miles. It’s still a serious workout without the full challenge.

Movement Substitutes That Work

Pull-Ups challenging for you?

• Banded pull-ups (resistance bands under your feet/knees)
• Jumping pull-ups (get momentum from a box jump)
• Inverted rows or ring rows (horizontal pulling is still pulling)

Push-Ups need modification?

• Incline push-ups on a box or bench (reduces the load significantly)
• Knee push-ups (totally valid – volume is volume)

Can’t run or prefer alternatives?

• Row the same distance
• Bike (roughly 3-4x the distance)
• Power walk if you need to

Important Considerations

Real talk – the murph workout is extremely demanding and not appropriate for everyone. Before attempting it, consider your current fitness level and training background.

You should probably skip full Murph or consult with a fitness professional first if you’re:

• New to high-intensity or high-volume training
• Coming back from time off from exercise
• Pregnant or recently postpartum
• Dealing with any physical limitations

This isn’t gatekeeping – it’s about being smart with your training progression. Work up to it gradually and listen to your body.

Essential Gear: What You Actually Need

You don’t need a ton of equipment, but a few things make a real difference:

Footwear

Get lightweight, comfortable running shoes. You’re running 2 miles total, so you want something that won’t bother your feet but also feels stable for all those squats. Something like the ROADFLY™ MAX or similar cushioned running shoes works great.

Hand Protection

Gymnastic grips are basically mandatory for those 100 pull-ups unless you enjoy hand blisters. Nothing ruins your Murph like torn-up palms halfway through. CrossFit-style grips or even basic weight-lifting gloves will save you.

Weight Vest

If you’re going Rx’d, you need a quality vest. Popular options:

• Rucker 4.0 – super durable, designed for this kind of work
• Plate carriers – more military-style, adjustable weight
• Any vest that can hold 14-20 lbs securely without bouncing around

Make sure it fits snug. A loose vest bouncing around for 40+ minutes is uncomfortable.

Helpful Accessories

• Knee sleeves for those 300 squats (nice for extra support)
• Sweatbands or headbands (sweat in your eyes mid-pull-up is annoying)
• A good mindset and some motivating music

The Golden Rules of Recovery

Finishing Murph is awesome. Feeling extremely sore the next day? Super common. Here’s how to approach recovery:

Hydration is Important

You’re gonna sweat a lot. Replenish fluids throughout and after the workout. Drink water before, during (if you can), and definitely after. Consider adding electrolyte powder or sports drinks to replace what you lost through sweating.

Active Recovery

The day after Murph, consider light movement rather than complete rest. Easy walking, gentle cycling, or a casual swim can help you feel less stiff. Keep moving, just at a very easy pace.

Stretching and Mobility Work

Focus on:

• Hip flexors (from all those squats and running)
• Chest and shoulders (after 200 push-ups)
• Hamstrings and calves

Don’t skip this. Spending 15-20 minutes on mobility work after the workout can help with how you feel over the next few days.

Frequently Asked Questions

How Long Does Murph Actually Take?

Depends entirely on your fitness level:

• Beginners/Scaled: 50-70 minutes is totally normal
• Intermediate/Advanced: 35-50 minutes
• Elite Athletes: Under 35 minutes (sometimes way under)

Don’t stress about your time on your first one. Finishing is the goal.

Can You Break Up the Reps?

Yes! Partitioning is considered Rx according to official CrossFit standards. In fact, it’s the more common approach for most people. Only the most experienced athletes typically do it unpartitioned.

What’s the World Record?

The fastest unpartitioned, weighted Murph is 32:41 by Alec Blenis. That’s doing all 100 pull-ups, then all 200 push-ups, then all 300 squats, with a 20 lb vest, plus two miles of running, in under 33 minutes. Absolutely incredible performance.

Should I Do This Every Memorial Day?

Lots of people make it an annual tradition, and it’s a powerful way to honor fallen service members. Just make sure you’re training consistently between attempts so you’re actually prepared for it each year.

What If I’ve Never Done High-Volume Workouts Before?

Start with scaled versions and build up over time. There’s no rush. Half Murph or even quarter Murph are great starting points. Gradually increase volume over weeks and months as you adapt to the training stimulus.

Final Thoughts

The murph workout is more than just a fitness challenge – it’s a tribute, a test of character, and honestly, one of the most humbling experiences you can put yourself through in a gym. Whether you’re doing it scaled, half, or full Rx’d with a vest, you’re participating in something bigger than yourself.

Start your prep early, pick a strategy that matches your abilities, scale appropriately, and remember why you’re doing it. When those last 50 squats feel tough and that final mile seems long, think about Lt. Murphy and what he gave.

You’ve got this. Now go earn it.

Important Disclaimer:

This content is for informational and lifestyle purposes only. The information provided discusses exercise programming, workout strategies, and training approaches for a specific fitness challenge. It does not constitute medical advice, diagnosis, treatment, or professional fitness or health counseling.

The Murph workout is an extremely demanding physical challenge that requires a solid fitness foundation. Individual fitness levels, physical capabilities, training backgrounds, and health circumstances vary significantly from person to person.

Before attempting this or any intense exercise program – especially if you have any health conditions, physical limitations, take medications, are pregnant or postpartum, have injuries, or are new to high-intensity training – please consult with qualified professionals such as your doctor, physical therapist, or certified personal trainer. They can evaluate your individual situation and provide personalized guidance based on your specific health status, fitness level, and goals.

The training approaches, scaling options, and strategies mentioned in this article are presented for general informational purposes only. These should not be interpreted as personalized fitness prescriptions or recommendations. What is appropriate for one person may not be suitable for another.

Always prioritize safety, listen to your body’s signals, stop immediately if you experience pain or concerning symptoms, and work with qualified fitness professionals to create a training plan that’s appropriate for your individual needs and circumstances.

Remember: fitness is a personal journey. There’s no shame in scaling, modifying, or taking a gradual approach to challenging workouts. Progress at your own pace and prioritize long-term sustainability over short-term achievements.