The Murph Workout: How to Train, Scale It, and Track Your Progress

The Murph workout sounds straightforward until you see the full thing written down.

Run one mile. Complete 100 pull-ups, 200 push-ups, and 300 air squats. Then run another mile.

Experienced athletes may also perform it while wearing a weighted vest.

None of the individual movements are especially complicated. The difficulty comes from doing so much of them in one session. Push-ups that feel easy during the first few rounds can become nearly impossible later. Air squats slowly drain your legs before the final mile. A fast opening run can make the next part of the workout much harder than it needs to be.

Murph is a test of endurance, strength, pacing, and patience. It is also the kind of challenge that becomes much more manageable when you prepare for it gradually instead of hoping determination will carry you through on the day.

This guide explains what the Murph workout includes, how to train for it, how to choose a sensible variation, and how to track your progress as the workout gets closer. If you want to prepare with a group, see how to train for Murph with friends.

What Is the Murph Workout?

The full Murph workout is completed for time:

1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run

The pull-ups, push-ups, and squats can usually be divided into smaller rounds. The prescribed version is performed with a 20-pound weighted vest for men or a 14-pound weighted vest for women.

The workout is named after U.S. Navy SEAL Lieutenant Michael P. Murphy, who was killed in Afghanistan during Operation Red Wings in 2005. Murphy was posthumously awarded the Medal of Honor. The workout was originally known as “Body Armor” and later became one of CrossFit’s best-known Hero workouts.

Many gyms complete Murph around Memorial Day in recognition of Murphy and other fallen service members. For some people, it is an annual tradition. For others, it is a difficult fitness goal they want to complete once.

Either way, it is worth understanding the meaning behind the workout before treating it as another challenge on a training calendar.

Why Is the Murph Workout So Hard?

Murph is difficult because the fatigue keeps accumulating.

You begin with a mile of running, then move into 600 total bodyweight repetitions. Once those are complete, you still have another mile to run.

The workout tests several physical qualities at once:

Running endurance
Pulling strength
Push-up stamina
Lower-body muscular endurance
Grip strength
Pacing
Recovery between movements

The biggest problem is often not whether you can perform a pull-up, push-up, or squat. It is whether you can continue performing them after dozens of rounds.

Push-ups are a common sticking point. Someone might comfortably complete 20 push-ups when fresh, then struggle to perform sets of three after accumulating more than 100 repetitions.

The final run creates a different problem. Your legs have already completed 300 squats, so the first few minutes can feel unusually heavy. A pace that felt comfortable during the opening mile may no longer be realistic.

Murph punishes aggressive starts. The workout usually goes better when the early stages feel slightly too controlled rather than exciting.

How Long Should You Train for Murph?

Six to eight weeks is a reasonable preparation period for someone who already exercises consistently and has experience with the movements.

You may need more time when you are still developing basic running endurance, working toward your first pull-up, or building the ability to complete repeated push-ups with good form.

The timeline matters less than your starting point.

A person who regularly runs and completes high-volume bodyweight workouts may spend six weeks sharpening their pacing. Someone beginning with three pull-ups and limited running experience may need several months to prepare safely.

The goal is not to reach the full workout as quickly as possible. It is to increase your capacity without creating so much soreness or fatigue that you cannot train consistently.

How to Train for the Murph Workout

A good Murph training plan gradually increases the amount of running, pulling, pushing, and squatting you can handle.

You do not need to attempt the full workout every week. In fact, repeatedly completing high-volume simulations may interfere with the training that would actually help you improve.

Most of your preparation should focus on smaller, repeatable sessions.

Establish Your Starting Point

Before following a Murph training plan, learn what you can currently do.

Run one mile at a controlled pace. Record the time, but do not treat it like a race. You are trying to understand your baseline.

Next, look at the bodyweight movements. Notice how many pull-ups and push-ups you can perform while keeping your form consistent. Complete a few moderate sets of air squats and pay attention to how your legs and breathing respond.

You are not testing your absolute limits. You are looking for the point where the movements begin to slow down or become less controlled.

That information will help you choose your training volume and your eventual Murph variation.

Build Your Running Base

Murph includes two miles of running, but simply being able to finish two miles is not enough.

The second mile comes after 600 repetitions. Your legs will be tired, your breathing will already be elevated, and you may have been exercising for a long time.

Include a mixture of easy running and shorter runs performed alongside bodyweight movements. One session might include a comfortable 20-minute run. Another might alternate 400-metre runs with air squats or push-ups.

You are teaching your body to settle back into a running rhythm after muscular fatigue.

Avoid turning every run into a time trial. Easy running helps build the endurance needed for Murph without adding unnecessary fatigue to an already demanding training plan.

Increase Pull-Up Volume Gradually

One hundred pull-ups is a large amount, even for someone who can complete strong sets when fresh.

Build your weekly volume in manageable pieces. You might complete several small sets throughout a workout rather than one large session that leaves your arms exhausted.

Stop sets before your form falls apart. This helps you accumulate more useful repetitions and recover more quickly.

When standard pull-ups are not yet appropriate, use ring rows, band-assisted pull-ups, jumping pull-ups, or another controlled pulling variation. Choose a movement you can repeat consistently.

The goal is to prepare for your version of Murph, not to spend weeks failing repetitions that are currently beyond your ability.

Treat Push-Ups With Respect

Push-ups often become the hidden limiter in Murph.

The first 50 may feel manageable. The next 50 require more attention. By the time you reach 150, every set can feel like a negotiation.

Train push-ups frequently enough that the movement becomes familiar, but avoid taking every set to failure. Small sets performed with good form tend to prepare you better than occasional sessions built around exhausting yourself.

You can also practise the exact set size you plan to use during Murph. When your strategy calls for sets of 10, find out whether you can still perform 10 after several rounds of pull-ups and squats.

Elevated push-ups or knee push-ups are useful modifications when standard push-ups break down early. The variation should allow you to build volume while maintaining control.

Prepare Your Legs for the Final Mile

Air squats may be the fastest movement in Murph, but 300 repetitions still create a large amount of fatigue.

Practise steady sets without rushing the early repetitions. Your knees should track comfortably, your feet should remain planted, and your range of motion should stay consistent.

Some training sessions should include running after squats. This does not need to involve hundreds of repetitions. Even a few rounds of 20 or 30 squats followed by a short run can help you get used to the transition.

The first few steps may feel awkward. That is normal. Training the transition makes it less surprising on the day.

How to Partition the Murph Workout

Partitioning means dividing the 100 pull-ups, 200 push-ups, and 300 squats into smaller rounds.

One of the most common strategies is 20 rounds of:

5 pull-ups
10 push-ups
15 air squats

This structure keeps the sets relatively short and allows you to move between different muscle groups.

It is popular for a reason, but it is not automatically the best strategy for everyone.

If push-ups are your weakest movement, sets of 10 may become too large later in the workout. You could split them into five pull-ups, five push-ups, 15 squats, and another five push-ups.

Another option is 10 rounds of 10 pull-ups, 20 push-ups, and 30 squats. This requires fewer transitions but creates much larger sets. It usually suits athletes with substantial experience and muscular endurance.

Some advanced athletes complete all 100 pull-ups before moving to 200 push-ups and then 300 squats. This unpartitioned version is considerably harder to manage and should not be chosen simply because it sounds more impressive.

Practise your strategy before the full attempt. A plan that works well for five rounds may become a problem after 15.

A Simple Six-Week Murph Training Approach

There is no single Murph training program that fits everyone, but a gradual structure can help you organize your preparation.

Weeks 1 and 2: Build Consistency

Use the first two weeks to establish regular exposure to each movement.

Run at an easy pace two or three times per week. Practise pull-ups or an appropriate pulling variation. Accumulate manageable sets of push-ups and squats without reaching failure.

At this stage, consistency matters more than impressive numbers.

Record what you complete. Your notes should include more than the workout itself. Write down where you slowed down, whether your form changed, and how long it took to recover.

Weeks 3 and 4: Increase the Volume

Begin adding more total repetitions while keeping the individual sets controlled.

You might practise 10 rounds of three pull-ups, six push-ups, and nine squats. Over time, increase the number of rounds or move closer to the set sizes you plan to use during Murph.

Include some running before or after the bodyweight work. You do not need to recreate the full workout. You are building familiarity with the combination.

This is also a useful point to begin tracking your cumulative weekly volume. Completing 80 pull-ups across several sessions is different from attempting 80 all at once, but it still shows that your capacity is increasing.

Week 5: Rehearse the Workout

Complete a partial Murph or a longer session that uses your planned rep strategy.

A half Murph is often enough to reveal whether your pacing and partitioning make sense. Pay close attention to the push-ups and to how your legs feel when you begin running again.

Treat the rehearsal as a source of information, not a chance to prove your fitness.

When the plan falls apart, that is useful. You still have time to adjust it.

Week 6: Reduce Fatigue

Decrease your training volume during the final week.

Continue moving, but avoid trying to gain last-minute fitness through one more exhausting session. A hard workout performed too close to Murph can leave you sore without making you meaningfully better prepared.

Use the final days to confirm your variation, rep strategy, equipment, and running route.

You should arrive feeling ready to work, not already tired from preparing.

How to Track Your Murph Training Progress

Murph preparation can feel messy because progress does not appear in one number.

You may be running faster while your push-up stamina remains the same. Your pull-up sets may improve even though a mixed workout still feels difficult. Some weeks will involve more total repetitions, while others will focus on recovery or technique.

A useful training record helps you see those changes.

Track details such as:

Your running distance and pace
The pull-up variation you used
Total pull-ups, push-ups, and squats
Your rep scheme
Where your sets began to slow down
Whether you wore a weighted vest
How the workout felt
Any pain or unusual fatigue
Your recovery the following day

You do not need to turn every workout into a spreadsheet. A minimalist fitness tracker is enough when the goal is a clear record, not endless metrics.

The important part is creating enough of a record that you can look back and see what has changed. Without that record, it is easy to underestimate how much work you have completed or repeat the same pacing mistakes.

Using Huddle to Track Your Murph Preparation

Huddle gives you a simple place to record the sessions leading up to Murph. If you are new to groups, start with starting your first Huddle group.

After a run, strength session, or Murph-specific workout, you can post it to Huddle. Over time, those posts create a visible record of how often you trained and what the preparation actually looked like.

That matters because progress toward Murph is not always dramatic.

One session might be a comfortable mile. Another might be 50 controlled push-ups spread across several sets. A third might be a half-volume rehearsal where you finally avoid burning out in the opening rounds.

Individually, those workouts may not feel significant. Together, they show the pattern.

Huddle is built around showing up rather than collecting endless fitness data. You do not need every heart-rate zone, split time, and estimated performance score to know whether you are becoming more consistent.

Post the work. Add a quick note about what improved or what became difficult. Use your history to compare one week with the next.

When Murph arrives, you will have more than a finishing time. You will have a record of the training that made the attempt possible.

Can Beginners Do the Murph Workout?

Beginners can complete a modified version of Murph.

The workout should be scaled based on your current running ability, strength, and movement experience. Reducing the volume or changing a movement does not make the workout meaningless. It makes the challenge appropriate for you.

A beginner variation might include:

800-metre run
10 rounds of 5 ring rows
10 elevated or knee push-ups
15 air squats
800-metre run

Another option is to keep the one-mile runs while completing half of the bodyweight repetitions:

1-mile run
50 pull-ups or rows
100 push-ups
150 air squats
1-mile run

You can reduce the running distance, lower the number of repetitions, modify individual movements, or combine these changes.

Choose your version before starting. Avoid adding volume in the middle of the workout because you suddenly feel good. The early stages of Murph are not a reliable preview of how the final stages will feel.

Should You Wear a Weighted Vest for Murph?

You do not need a weighted vest to complete Murph.

A vest is part of the prescribed version, but it adds difficulty to every part of the workout. It makes the running heavier, the pull-ups more demanding, the push-ups slower, and the squats more tiring.

It can also increase heat and make breathing more difficult.

Only use a vest when you have already developed the fitness required for the unweighted workout and have spent time training with the vest itself.

Do not wear one for the first time on Murph day.

A controlled, unweighted attempt is more useful than a vested version that forces you to abandon your movement standards or stop far earlier than expected.

What Is a Good Murph Time?

A good Murph time depends on the version you complete.

An unweighted, partitioned Murph cannot be directly compared with a vested, unpartitioned Murph. Movement modifications, weather, terrain, equipment, and pull-up standards can all change the result.

For many athletes, completing an appropriate version with consistent movement is a better first goal than chasing a particular time.

Record the details beside your result:

Total time
Whether you used a vest
Your rep strategy
Pull-up and push-up modifications
Running route
Any significant breaks

That context gives you a benchmark you can actually use.

When you repeat Murph in the future, you might improve your time, use a more difficult movement variation, reduce your rest, or simply feel more in control.

Progress does not always mean doing the same workout faster.

What to Do on Murph Day

Decide your variation and rep strategy ahead of time.

Warm up with easy running and controlled practice repetitions. The warm-up should make you feel prepared without adding fatigue.

Start the opening mile slower than your instincts may suggest. It is easy to feel excellent during the first few minutes and spend the rest of the workout paying for it.

Use manageable sets from the beginning. Waiting until your muscles fail before breaking the reps into smaller pieces usually leads to longer rest periods.

Keep your transitions calm and simple. A few seconds between movements is fine. Repeatedly losing track of your rounds is less helpful, so use a physical counter, written marks, or another reliable method.

During the final mile, allow your legs time to adjust. The first stretch may feel slow after the squats. Settle into a rhythm before deciding whether you can increase the pace.

Once you finish, record what happened while the details are still fresh. Note what worked, where you struggled, and what you would change during another attempt.

Murph Workout FAQ

What exercises are in the Murph workout?

Murph consists of a one-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and a second one-mile run. The bodyweight repetitions can be partitioned into smaller rounds.

Do you have to wear a weighted vest for Murph?

No. The weighted vest is part of the prescribed version, but many people complete Murph without one. Beginners and first-time participants should generally become comfortable with the unweighted workout before adding load.

Can you split up the repetitions?

Yes. A common approach is 20 rounds of five pull-ups, 10 push-ups, and 15 squats. You can use another structure when it better matches your strengths and weaknesses.

What is a half Murph?

A half Murph commonly includes a one-mile run, 50 pull-ups, 100 push-ups, 150 air squats, and another one-mile run. Some versions also shorten the running distance.

How should beginners modify Murph?

Beginners can reduce the running distance, perform fewer repetitions, and replace pull-ups or push-ups with suitable variations. Ring rows, band-assisted pull-ups, elevated push-ups, and knee push-ups are common options.

How long does the Murph workout take?

Completion time varies widely based on fitness level, movement standards, rep strategy, and whether a weighted vest is used. Many athletes take somewhere between roughly 35 minutes and more than an hour.

How many weeks do you need to train for Murph?

Six to eight weeks may be enough for someone who already trains consistently. Beginners or people developing their running and bodyweight strength may need several months.

Can you train for Murph without doing CrossFit?

Yes. You can prepare through running, pull-up training, push-ups, squats, and gradually progressing mixed bodyweight workouts. You do not need to follow CrossFit classes, although coaching may be helpful when you are unfamiliar with the movements.

Is Murph dangerous?

Murph is a very high-volume workout and can be inappropriate when attempted without preparation. Increase your training gradually, choose a sensible variation, stay aware of heat and hydration, and stop when you experience pain, dizziness, confusion, or severe physical distress.

How often should you attempt the full Murph workout?

Most people do not need to complete full Murph frequently. Use smaller training sessions and partial rehearsals to prepare. Save the full workout for your planned attempt or occasional benchmark.

Your Murph Progress Starts Before Murph Day

The final workout gets the attention, but it is only one part of the challenge.

The real preparation happens during the ordinary sessions that come first. The easy runs. The controlled pull-up sets. The push-up workouts where you stop before your form falls apart. The practice rounds that teach you to slow down early enough to keep moving later.

Track those sessions in Huddle as you go.

You will be able to look back at how often you trained, where you improved, and how your approach changed. By the time Murph arrives, you will not have to rely on a vague feeling that you are ready.

You will have the work to prove it.