Every Memorial Day, one workout shows up on more garage floors, gym floors, and driveways than any other: Murph.
And every year, the same questions come with it.
Can I sub the run if my knee is acting up? What if I can’t do pull-ups? Is it still Murph if I scale it?
Yes. Yes. And yes.
Here’s everything you need to know before you show up Monday.
Who Was Michael Murphy?
Before we talk sets and reps, this matters.
Lieutenant Michael Murphy was a Navy SEAL killed in combat in Afghanistan. If you’ve seen Lone Survivor, he’s the one who climbs to an exposed ridge to make a radio call, knowing what it will cost him.
Murph is named for him. We do it every Memorial Day to honor him and everyone who made the ultimate sacrifice for the freedoms we take for granted every day.
Keep that in mind while you’re working. It changes the experience.
What Is the Murph Workout?
The official workout, as originally posted on CrossFit.com:
For time:
- 1 mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1 mile run
Partition the pull-ups, push-ups, and air squats in any way. Wear a 20 lb. vest or body armor if you have one.
Two things worth underlining:
- The vest is optional. The original workout literally says “if you have one.” Wearing a vest is one way to do Murph. It is not the only way.
- Partition means you choose how to break it up. It is not cheating to break it up. It is not “less than” to break it up. More on that in a minute.
Can You Scale Murph?
Yes. Full stop.
Here are common modifications that are still, without question, Murph:
Can’t run? Sub a 1-mile effort on the Echo Bike, Assault Bike, or Concept 2 Bike.
Can’t do pull-ups? Do ring rows or jumping pull-ups.
Need to modify push-ups? Elevate your hands or drop to your knees.
Is this your first time and the volume seems dangerous? Scale to half: 800m run, 50 pull-ups, 100 push-ups, 150 air squats, 800m run.
A good coach will help you find the version that is hard and doable at the same time. That’s the target. Not the most impressive version. The right version for you.
How Should You Partition the Middle?
The most popular method is “Cindy style”: 20 rounds of 5 pull-ups, 10 push-ups, 15 air squats. It keeps you moving at a manageable pace and your rest is built into the transition between movements.
If push-ups are your limiting factor (and for most people, they are), try the 5/5/15/5 method: 5 pull-ups, 5 push-ups, 15 air squats, 5 push-ups, for 20 rounds. It breaks the push-up volume up even further by putting the squats in the middle as active recovery.
What about doing it straight through? 100 pull-ups, then 200 push-ups, then 300 air squats, in order, without mixing?
You can. But here’s the thing most people don’t consider: partitioned Murph is mathematically more intense than straight-through Murph. When you partition it, you keep moving. Less rest, more work per unit of time. By the intensity equation (force x distance / time), partitioning it and moving continuously is often harder than grinding it out in blocks.
So if someone tries to tell you that straight-through is the “real” way to do it? That’s not in the workout. And the math doesn’t back it up either.
Should You Wear a Vest?
If it’s your first time doing Murph: no.
Get a time without the vest first. If you can finish in 45 minutes or under, and you want to add load next year, start with 10 lbs. before you go to the standard 20.
Also worth knowing: a faster Murph without a vest is often more intense than a slower Murph with one. Adding load while significantly adding time can actually reduce your overall power output. The math works against you faster than you’d think.
How Long Should Murph Take?
Target range: 45 minutes to 1 hour.
Under 45 minutes is strong. Around 60 minutes is completely respectable. Much beyond an hour is a signal that something probably needed to be scaled back. There are exceptions, but as a general rule, if you’re approaching 70 or 80 minutes, that’s a sign to rethink the approach next year.
The One Thing That Actually Matters
Whatever version you do, do it right.
- Push-ups: chest touches the ground, elbows lock out at the top.
- Air squats: below parallel on the way down, full hip and knee extension on the way up. Stand all the way up.
- Pull-ups: full hang at the bottom, chin over bar at the top.
The range of motion is not optional. It’s not negotiable. Not because someone’s watching, but because you’re doing this workout in honor of a man who gave everything. Do it with integrity.
Other Ways to Tackle Murph
Partner Murph: Run the miles together, split the gymnastics in the middle. Each of you does half the pull-ups, push-ups, and squats while the other rests.
10-round variation: 10 rounds of 10 pull-ups, 20 push-ups, 30 air squats (with the mile runs). Good option if you’ve done standard Murph many times and want a different stimulus.
The Bottom Line
There is no wrong way to do Murph, as long as you’re doing it safely, with full range of motion, and with the right spirit behind it.
Don’t let anyone make you feel like your version doesn’t count. Scale it to where it’s hard but doable. Do it with people you like. Be proud when you finish.
We’ll see you Monday.
Want to make sure you’re approaching Murph (and your training) the right way all year long? Book a free intro with us and let’s talk.