Murph
A mile run bookending 100 pull-ups, 200 push-ups, and 300 air squats, traditionally performed in a weighted vest and often partitioned into rounds of 5-10-20, one of the most widely recognized Hero WODs.
- 1609 mRun
- 100Pull Ups
- 200Push Ups
- 300Air Squats
- 1609 mRun
What's a good Murph time?
| Elite | under 40:00 with a vest |
|---|---|
| Advanced | 40:00 – 50:00 with a vest, or sub-40:00 without |
| Intermediate | 50:00 – 65:00 without a vest |
| Beginner | Half Murph, partitioned (see scaling) |
Vest is 20/14 lb. Partitioning the middle (e.g. 20 rounds of 5-10-15) is standard even at advanced level.
Movements in this workout
Scaling
Scaled
No vest; partition the middle as 20 rounds of 5 pull-ups, 10 push-ups, 15 squats (Cindy-style); band the pull-ups if needed. Keep both mile runs if at all possible. They are the memorial's bookends.
Beginner
Half Murph: 800m runs bracketing 50 pull-ups (ring rows), 100 push-ups (elevated), 150 squats, partitioned. Build to the full distance across a season, not a morning.
The story
Honors Navy Lieutenant Michael P. Murphy, 29, of Patchogue, New York, killed in Afghanistan on June 28, 2005, during Operation Red Wings, and posthumously awarded the Medal of Honor. This workout was one of Mike's favorites. He called it 'Body Armor.' Traditionally performed with a 20/14 lb vest, it has become CrossFit's Memorial Day tradition, completed by hundreds of thousands of athletes worldwide each year.
More Hero WODs
Structured data from the WodWiz Open WOD Database (CC BY 4.0).