The Complete Guide to Murph

The Murph Challenge is one of the most iconic workouts in fitness. Named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan in 2005, this workout has become a Memorial Day tradition for athletes around the world.

Whether you're a seasoned CrossFitter or someone looking to push their limits, this guide covers everything you need to know to train for and complete the Murph Challenge.

The Workout

Murph is deceptively simple on paper. It's just running and bodyweight movements. But put together with that volume? It becomes one of the most challenging workouts you'll ever do.

Rx (Prescribed): Wearing a 20lb weight vest (14lb for women). The workout should be performed in order—run first, then complete all 100 pull-ups, all 200 push-ups, all 300 squats, then finish with the final run.

Partition Strategies

Most athletes don't complete 100 pull-ups, 200 push-ups, and 300 squats in straight sets. Instead, they partition the work into smaller, more manageable chunks.

The Classic 20 Rounds

The most popular partition is breaking the work into 20 rounds of:

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

This keeps each set manageable and prevents early burnout on any single movement.

The Cindy Partition

Another popular option is doing "Cindy" rounds—the CrossFit benchmark workout. You'd do as many rounds as needed of:

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

This is essentially the same as the classic partition but framed differently. You need 20 rounds total to hit the Murph numbers.

Training Plan

If you can't currently do Murph, don't worry. Most people can't. Here's how to build up to it over 8-12 weeks.

Week 1-4: Build Your Base

Focus on building capacity in each movement individually:

• Running: 2-3 runs per week, building to comfortable 2-mile runs
• Pull-Ups: Practice negatives, band-assisted, or jumping pull-ups daily
• Push-Ups: Multiple sets throughout the day, aiming for 100 total daily
• Squats: Air squats are usually the least limiting factor, but practice anyway

Week 5-8: Increase Volume

Start combining movements and increasing volume:

• Practice "Cindy" (the 5-10-15 workout) as many rounds as possible in 20 minutes
• Work on running immediately after bodyweight work
• Try "Half Murph" (0.5 mile, 50-100-150, 0.5 mile)

Week 9-12: Test and Taper

Attempt a full Murph (scaled or unscaled) around week 9-10, then taper down before your goal date.

Scaling Options

There's no shame in scaling. The point is to honor Lt. Murphy's memory through hard work, not to destroy yourself.

• No vest: Skip the weight vest entirely
• Reduce volume: Do 50-100-150 instead of 100-200-300
• Ring rows: Substitute ring rows for pull-ups
• Knee push-ups: Scale push-ups as needed
• Walk the runs: Run/walk is perfectly acceptable

Race Day Tips

When it's time to actually do Murph, keep these tips in mind:

• Start slow on the first run. You need to save energy for what's coming.
• Break up the work early. Don't go to failure on your first set of pull-ups.
• Stay moving. Short rest periods are better than long ones.
• Hydrate beforehand. This is a long workout, especially in the heat.
• Mental game matters. When it gets hard, just focus on the next rep.

Final Thoughts

Murph isn't just a workout. It's a test of mental and physical fortitude. It's a way to push yourself while honoring someone who gave everything.

Whether you finish in 30 minutes or 90 minutes, whether you wear a vest or not, completing Murph is an accomplishment. Train smart, push hard, and remember why you're doing it.

"In the worst of conditions, the legacy of heroes lives on."