The Murph Workout is one of the best-known fitness challenges in the world: a demanding combination of running, pull-ups, push-ups and air squats performed for time. It is named in honor of U.S. Navy SEAL Lieutenant Michael P. Murphy and has become especially associated with Memorial Day.

Whether you are discovering the Murph workout for the first time, preparing for your first Murph Challenge, or trying to improve your previous time, this page will show you exactly what the workout involves and help you find the training information you need.

What Is the Murph Workout?

The Murph is a CrossFit Hero workout that combines two miles of running with 600 bodyweight repetitions. The first and final mile surround 100 pull-ups, 200 push-ups and 300 air squats.

The numbers can look intimidating, but the middle section does not necessarily have to be completed as 100 pull-ups followed by 200 push-ups followed by 300 squats. Many athletes divide the repetitions into smaller rounds.

A popular approach is 20 rounds of:

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

This still produces exactly 100 pull-ups, 200 push-ups and 300 squats, but makes the workload much easier to manage.

Who Was Lt. Michael Murphy?

The workout honors Lieutenant Michael P. Murphy, a U.S. Navy SEAL who was killed in Afghanistan on June 28, 2005 while leading a reconnaissance team during Operation Red Wings.

During the battle, Murphy deliberately moved into an exposed position in an attempt to establish communications and call for assistance for his team. He was mortally wounded during the engagement.

Lt. Murphy was subsequently awarded the Medal of Honor posthumously for his actions.

The workout associated with Murphy was originally known as “Body Armor.” CrossFit later introduced Murph as a Hero workout in his honor. It has since become one of the most recognizable Hero workouts and an annual Memorial Day tradition for many gyms, military communities and individual athletes.

The Murph Challenge and Memorial Day

For many people, Murph is much more than a difficult workout. Each year around Memorial Day, thousands of participants complete it in remembrance of Lt. Murphy and others who died while serving.

The annual Murph Challenge is also the official annual fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation.

You do not have to be a CrossFit competitor, service member or elite athlete to participate. People of many different fitness levels complete scaled or modified versions while preserving the purpose of the event.

Can Beginners Do the Murph Workout?

Yes — but a beginner should not feel compelled to attempt the full workout immediately.

One of the biggest mistakes someone can make is treating the full Murph as a starting workout rather than something to prepare for. One hundred pull-ups and 200 push-ups represent a very high volume of upper-body work, while 300 squats and two miles of running add considerable fatigue.

A first attempt can therefore be scaled. You might reduce the total repetitions, shorten the runs, use assisted pull-ups or complete the workout without a weighted vest.

The objective should initially be to complete a version that suits your current ability while maintaining good technique.

Read our complete Murph Workout for Beginners guide →

How Should You Train for Murph?

Good Murph preparation requires more than simply attempting the workout repeatedly.

Your training should gradually develop:

• Running endurance
• Pull-up capacity
• Push-up endurance
• Squat endurance
• The ability to move efficiently while tired
• Pacing and repetition strategy

The two runs are particularly important. The first mile needs to be controlled enough that you still have energy for the bodyweight work, while the final mile comes after your legs have already completed 300 squats.

See the Murph Challenge Training Plan →

Improve Your First and Last Murph Mile →

Should You Wear a Weighted Vest?

A weighted vest makes Murph significantly harder. It increases the load during the pull-ups, push-ups, squats and both runs.

For that reason, newer athletes should not assume that they need a vest simply because experienced Murph competitors use one.

A sensible progression is to develop the ability to perform the movements with good technique and build your training volume first. The vest can then be introduced gradually rather than suddenly adding a heavy load to the complete workout.

See Our 6-Week Weighted Vest Progression →

How Long Does the Murph Workout Take?

There is no single “correct” Murph time. Finishing time varies enormously according to fitness, experience, whether the repetitions are partitioned, whether a weighted vest is used and how the workout has been scaled.

For your first Murph, completing the workout safely with consistent movement is much more important than chasing an elite time.

Once you have completed Murph several times, your previous result can become a useful personal benchmark. Instead of comparing yourself only with elite competitors, try improving your pacing, transitions or repetition strategy from one attempt to the next.

Experienced athletes looking specifically to improve their result can read:

The Elite Murph Blueprint: How to Break 50 Minutes →

What Equipment Do You Need for Murph?

One of Murph’s attractions is that it requires relatively little equipment.

For the standard workout you will normally need:

• A suitable running route or treadmill
• A pull-up bar
• Comfortable training shoes
• A timer or fitness watch if you want to record your result
• An optional weighted vest for athletes who are prepared for the additional load

No dumbbells or weight machines are required for the standard workout.

How to Partition the Murph Workout

Partitioning means dividing the 100 pull-ups, 200 push-ups and 300 squats into smaller sets rather than attempting each movement in one enormous block.

Perhaps the best-known method is:

Smaller sets can help prevent one muscle group from reaching failure too early. More experienced athletes sometimes choose larger sets, but bigger sets are not automatically faster if they force long recovery breaks later.

Common Murph Mistakes

Murph rewards preparation and pacing. Starting too aggressively can make the second half of the workout dramatically harder.

Common mistakes include:

• Running the first mile too fast
• Waiting until your muscles reach failure before resting
• Attempting a weighted vest before you are ready
• Ignoring pull-up and push-up technique as fatigue increases
• Failing to train the final mile while already fatigued
• Attempting full Murph volume without gradually building capacity

Read: The 7 Most Common Murph Mistakes →

Benefits of Training for Murph

Preparing for Murph brings several different types of exercise together in a single goal.

A well-planned Murph training program can help develop:

• Cardiovascular endurance
• Muscular endurance
• Pulling and pushing capacity
• Lower-body stamina
• Running fitness
• Pacing and workout discipline

Perhaps the biggest advantage is having a clearly defined challenge to train toward. The workout is easy to understand, your progress can be measured, and the same basic test can be repeated later to see how your fitness has changed.

Murph Safety and Recovery

Murph is a high-volume, demanding workout and should be treated accordingly. More is not always better, particularly when preparing for your first attempt.

Build your repetitions gradually, maintain good technique and give yourself adequate recovery between demanding training sessions. Stop if you experience unusual or severe pain, dizziness, confusion or other concerning symptoms.

If you have an injury, medical condition, have been inactive for an extended period, or are unsure whether this type of high-intensity exercise is appropriate for you, seek advice from an appropriately qualified healthcare or fitness professional before attempting it.

Frequently Asked Questions About the Murph Workout

What exactly is the Murph workout?

Murph consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats and another 1-mile run. The middle repetitions may be divided into smaller sets.

Do you have to wear a weighted vest for Murph?

No. Many people complete Murph without a weighted vest, particularly while learning the workout or building sufficient strength and endurance. A vest adds considerable difficulty and should be introduced progressively.

Can I do Murph if I cannot do 100 pull-ups?

Yes. You can scale the workout by reducing repetitions or using an appropriate assisted pull-up variation while developing your strength.

Can you split up the Murph repetitions?

Yes. A common method is 20 rounds of 5 pull-ups, 10 push-ups and 15 air squats.

Why is Murph done on Memorial Day?

Murph is performed by many people around Memorial Day in honor of Lt. Michael P. Murphy and in remembrance of those who died while serving in the U.S. Armed Forces.

Is Murph suitable for beginners?

The full workout is extremely demanding, but beginners can perform an appropriately scaled version and progressively build toward the complete Murph.