3 Ways to Do the CrossFit Murph Workout at any Fitness Level

In the world of CrossFit, and even the broader fitness community, the Murph workout has become a staple of Memorial Day weekend in the U.S.

This “Hero workout” is named for U.S. Navy SEAL Lt. Michael Murphy, who died in the line of duty in Afghanistan on June 28, 2005.

What is the Murph Workout?

Murph is a timed workout consisting of the following:

• Run 1 mile
• 100 pull-ups
• 200 push-ups
• 300 air squats
• Run 1 mile

Reps may be partitioned as necessary. Wearing a weighted vest is encouraged.

Simple on paper, grueling in practice.

What makes the Murph so challenging is the volume.

If you look at this and think: “no way” you’re not alone.

For the first two years I belonged to my CrossFit affiliate, I didn’t show up for Murph day.

Turns out it was my loss.

This year I did Murph for the first time, and I’m so glad I did.

3 Reasons to Do Murph

Here’s why you should consider doing Murph:

(1) It’s a great test of your fitness level.

Murph can be modified and scaled to meet you where you are, providing a great test of your fitness ability that you can use as a benchmark year after year.

(2) It brings attention to the purpose of Memorial Day.

Memorial Day is a day we remember those who made the ultimate sacrifice for the greater good. This is a way to connect with the meaning of the day. Having in mind the heroic efforts that Lt. Murphy made in the battlefield makes the workout a little more bearable.

(3) It will help you see a new side of your potential.

Yes, it’s a hard workout. But it’s meant to be hard. Conquering that difficulty will also help you see a side of yourself that maybe you didn’t see before.

That generates the kind of confidence that can translate to other endeavors.

Murph showed me a capability I didn’t know I had.

Also, my post-achievement high from this workout lasted far longer than it does after most big wins.

A workout like Murph has the potential not just to shape your body, but also to shape your identity and self-concept.

The Key Word To Help You Do Anything

I know from personal experience that it’s easy to look at a workout like Murph and wonder can I even do that? or even to think I can’t do that.

Here’s the crucial word that changes everything: HOW.

Instead of thinking I can’t do that, or wondering can I do that? ask: How can I do that?

This one word opens up possibilities you couldn’t see before.

If you’re up for giving it a try but aren’t sure how to modify it for your fitness level, keep reading for some options.

3 Ways to Do Murph For Any Fitness Level

Here are 3 main ways to modify Murph to meet you where you are.

(1) Partition the Reps

The workout does not need to be done “straight through” as written. In fact, the most common way to do Murph is to partition it.

This means breaking up the bodyweight movements into smaller “super-sets” to chip away at them a little at a time.

The most popular way to partition the movements is to do 20 rounds of:

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

You can also do 10 rounds of 10/20/30 reps.

This will give your arms a much-needed break while helping you make progress on the squats.

Within this framework, if the number of reps still feels too high, break them up further.

Some people do: – 5 pull-ups – 5 push-ups – 15 air squats – 5 push-ups

This is how I got through the pull-ups: first I broke up the set of 5 into 3 and 2.

Eventually I switched to doing singles: one pull-up at a time, dropping off the bar between each one.

(2) Scale the Workout

If you want to give it a try but don’t have it in you to do the full Murph, try doing a half or quarter Murph.

• *Half-Murph*: Do a half-mile run at the start and end, and cut all the reps in half.
• *Quarter Murph*: Do a quarter-mile run at the start and end, and cut all the reps by one quarter.
• *Split it with a friend*: Do the runs together and alternate rounds of 5 pull-ups, 10 push-ups, 15 air squats. This will give you extra rest.

Within this option, you can also do shorter runs and keep the reps the same, or keep the mile runs and cut the reps.

If you want to be extra, you can keep the mile runs and do double the reps.

(3) Scale the Movements

Even if you’re partitioning Murph or scaling back on the duration, you may struggle with the movements.

In that case, you can scale the movements themselves.

Scaling pull-ups:

• use resistance band for support to help you.
• do TRX or ring rows
• do resistance band rows

Scaling push-ups:

• do kneeling pushups
• do push-ups with your hands elevated on a box
• do push-ups against a wall

Scaling squats:

• sit to a box, bench, or chair

Scaling the run:

• walk
• bike
• swim
• ski erg

Bonus: Use A Combination Strategy

You can also combine these different strategies to create your own hybrid. For example, you can partition reps and scale the movements. You can do a half-Murph and partition reps and scale the movements.

No matter how you choose to do it, read these 3 tips to help you get through it.

Surprise Yourself

With the right intentions, doing Murph can be a great way to honor the legacy of the men and women who sacrificed their live in service to our freedoms, and remind yourself what Memorial Day is about.

Completing a hard workout like Murph can be a challenge, but it comes with a boost of confidence that you can take with you from the gym into other activities.

It can show you a side of yourself you’ve never seen before.

Give it a try and let me know in the comments how you did!