Can you break up a murph?

Author: Trace Strosin  |  Last update: Friday, September 5, 2025

In Murph, while the run portions must be done as a sandwich around the reps, athletes may break up the pull-ups, push-ups, and squats however they'd like. Spending a bit of time thinking through your rep scheme can help both the newbie and veteran athlete succeed in this workout.

Can you partition the murph workout?

In some versions of the workout, the reps are ``partitioned'' meaning you can do 20 rounds of 5 pull-ups, 10 push-ups, and 15 squats (for example). Doing the workout ``unpartitioned'' requires you to complete all 100 pull-ups before moving on to the push-ups, then all 200 push-ups before moving on to the squats.

How do you break down the murph?

Murph Tip #1: Break up your reps (if you choose)
  1. 20 rounds: 5 push-ups. 5 pull-ups. 5 push-ups. 15 air squats.
  2. 10 rounds: 10 pull-up. 20 push-ups. 30 air squats.

What are the rules for the Murph?

The Murph challenge is an intense workout that starts with a 1 mile run, followed by 100 pullups, 200 pushups, and 300 squats. To cross the finish line, you complete another 1 mile run. The Murph requires just a pullup bar (but can be adjusted for those who can't yet do pullups), and challenges your whole body.

Is murph strict pull-up?

The RX'd description for Murph says ``pull-ups'' so do it with whatever style you want... strict, kipping or butterfly... none are incorrect.

I Did Murph for 1000 Days, This is What Happened

Can Murph be broken up?

How do you split the Murph workout? You can partition the reps of Murph any way that stops you spending huge chunks of the workout resting! If you wanted, you could do 1 pull-up, 2 push ups and 3 squats but I think that, mentally, 100 sets of anything would be brutal.

What is a respectable Murph time?

What is a 'Good' MURPH Time? What's considered a good time is relative to the exerciser. If you're a beginner, less than 60 minutes is considered a good finish time. For exercisers who are advanced, you'll want to complete it in less than 45 minutes, and for elite athletes, less than 35 minutes.

How many calories do you burn doing the Murph?

On average, you're looking at burning anywhere from 500 to 800 calories.

Does the Murph have a time limit?

In this blog post, we'll explore what the CrossFit Murph is and what it entails. The workout is typically done for time, and there is a 60-minute time cap. The Murph is a grueling workout that requires a lot of strength, endurance, and mental toughness.

Can you kip in murph?

Murph workout rules

Also, there are rules. First, all the reps must be performed to exacting specifications – no partial pull-ups or pathetic squat pumps. (But you can kip on the pull-ups.)

How to survive a murph?

Here are their pro tips for surviving Murph—and maybe even running, pulling, pushing, and squatting your way to your best time yet.
  1. Avoid the five rookie mistakes. ...
  2. Rehearse the workout. ...
  3. Hydrate like hell. ...
  4. Don't run on an empty tank. ...
  5. Think bite-sized sets. ...
  6. Scale it to your ability. ...
  7. Save energy on each rep. ...
  8. Keep it cool.

Can you do murph in any order?

As prescribed, Murph is performed for time. It starts with a 1-mile run, followed by a grueling sequence of 100 pull-ups, 200 push-ups, and 300 air squats. The workout concludes with another 1-mile run. Athletes may partition the pull-ups, push-ups, and air squats as needed.

How long does it take to train for a murph?

Many people do Murph between Memorial Day (May 27, 2024) and the end of June. To be prepared on Memorial Day, start the 6-week training program on April 15, 2024.

What is a good Murph time by age?

The good Murph times by age group 35-39 are: 40:16 for “Advanced” athletes, 35:25 for “Competitor” athletes, and 32:35 for “Elite” athletes. The good Murph times by age group 40-44 are: 43:16 for “Advanced” athletes, 35:31 for “Competitor” athletes, and 34:48 for “Elite” athletes.

How do you break down a half Murph?

While the full Murph is an epic endurance challenge, the 1/2 Murph offers a more approachable yet still demanding workout:
  1. 800m Run.
  2. 50 Pull-Ups.
  3. 100 Push-Ups.
  4. 150 Air Squats.
  5. Another 800m Run.

What can I replace pull-ups with in Murph?

What Is a Pull-Up Alternative for Murph?
  1. Assisted pull-ups.
  2. Inverted rows.
  3. Pull-downs.
  4. Seated rows.
  5. Kneeling lat pulldowns with resistance bands.

How fast did Josh Bridges do Murph?

Josh Bridges holds the record at 28 minutes and 45 seconds, set back in 2014.

Is Murph supposed to be partitioned?

How do you perform the “Murph” workout? Start and end the workout with a mile Run. Partition the Pull-Ups, Push-Ups, and Squats as needed.

Who has the fastest Murph time?

Athlete Hunter McIntyre says he set a world record during the Murph Challenge 2020, when he performed the notoriously difficult CrossFit workout in just 34 minutes 13 seconds.

Can you split up the Murph?

The Murph Workout includes one mile of running (1.6 km), 100 pull-ups, 200 push-ups, 300 air squats, and another mile of running (1.6 km). The individual partial exercises can either be performed one after the other or divided into individual rounds.

How heavy is the best for Murph?

The MURPH WOD is a demanding workout consisting of a mile run, 100 pull-ups, 200 push-ups, 300 squats, and finished with another mile run. Sounds difficult right? That is only part of the story. An official MURPH time requires doing the workout while wearing a weight vest of 20lbs (men) or 14lbs (women).

Is it possible to do a Murph everyday?

Every single day for 362 days straight (as of publication), Jim Lubonski has put on a 20-pound weighted vest. Then he runs one mile, does 100 pullups, 200 pushups, 300 squats, and follows that with another one mile run. If he's still feeling good, he finishes up by doing his own workout as well.

Why is the Murph so hard?

The Murph workout is challenging because it stresses most major muscle groups: the back and shoulder muscles with the pull ups, the chest with the push ups, and the legs and torso with the squats.

What is a murph wedgie?

But yes, it was a thing. Perhaps regional, as I'm also from California. If I remember correctly, the difference between a wedgie and a murph, is that a wedgie is intentional, usually provided by some bully, whereas a murph just happened naturally, perhaps from, say, wearing tight pants or roughhousing.

What is considered RX for MURPH?

Experienced: This strategy includes 5 rounds of 20 pull-ups, 40 push-ups, and 60 air squats and is required for athletes competing in the Crossfit Games. Expert: This strategy is Murph Workout Rx. 100 pull-ups, 200 push-ups, and 300 air squats without partitioning or breaks in between.

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