What is the workout Murph?

Murph is for time: For time: 1 mile run 100 Pull-ups 200 Push-ups 300 Air squats 1 mile run Wear a 9 kg (20 lb) / 6 kg (14 lb) vest if you have one.

Murph

Q: What is a good Murph time?

30–60 min is a typical finishing range for Murph. A long grind of running and volume. Pacing and partitioning are everything — go out sensibly on the first mile and manage the reps in sustainable chunks.

A mile, a mountain of bodyweight reps, a mile. The Memorial Day classic.

The workout (For Time)

For time:
1 mile run
100 Pull-ups
200 Push-ups
300 Air squats
1 mile run
Wear a 9 kg (20 lb) / 6 kg (14 lb) vest if you have one.

Estimated time: 30–60 min. A long grind of running and volume. Pacing and partitioning are everything — go out sensibly on the first mile and manage the reps in sustainable chunks.

Standards

The middle reps may be partitioned — a common scheme is 20 rounds of 5 pull-ups, 10 push-ups, 15 squats.
Vest is Rx; without it is still a full effort.

Scaling

Drop the vest, band the pull-ups, and shorten or scale the runs.
Partition the reps into 20 rounds of “Cindy” to keep moving steadily.

Coaching tips

Treat the first mile as a warm-up, not a race — you'll need the legs at the end.
Break the push-ups early and often; they're where most people fall apart.

In honour of

Named for Lt. Michael P. Murphy, US Navy SEAL, killed in Afghanistan in 2005 and posthumously awarded the Medal of Honor. It was his favourite training workout, which he called “Body Armor”.

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