The workout
- For time, wearing a 20 / 14 lb (9 / 6 kg) vest:
- 1-mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1-mile run
| Level | Time / score |
|---|---|
| Beginner | 60–75 min |
| Intermediate | 45–55 min |
| Advanced | 35–45 min |
| Elite | < 35 min |
Indicative ranges for the Rx version. Your own progress matters more than any chart.
The story behind Murph
Murph honors Navy Lt. Michael P. Murphy, a Navy SEAL killed in Afghanistan on June 28, 2005. He was posthumously awarded the Medal of Honor. It was one of his favorite workouts, which he called “Body Armor.” Every year, thousands of boxes around the world do it on Memorial Day, the last Monday of May, in his memory. Whatever your time, it’s a workout to approach with respect.
Strategy: how to partition Murph
Both miles must be done straight through, but the middle can be broken up however you want. The times above are indicative benchmarks with a vest.
- Cindy x20: 20 rounds of 5 pull-ups, 10 push-ups, 15 squats. The most popular split.
- 5-5-5-15: protects the push-ups, which are usually the limiter.
- Take the first mile easy: the second one comes when you’re already cooked.
Scaled versions of Murph
Hydrate well, especially with a vest: Murph is long and often done in the heat. The pull-up and push-up volume is huge if you’re not used to it: better to scale than to get hurt.
- No vest: the most common version, and completely legit
- Half Murph: 800 m run, 50 pull-ups, 100 push-ups, 150 squats, 800 m run
- Beginner: ring rows, box push-ups, and as much time as you need
FAQ
Log your Murph result in WOD Tracker
Every benchmark is ready to log. Track each attempt, compare with your box and follow your progress.