What is an average time for a murph?

Author: Anna Wiza Sr.  |  Last update: Tuesday, August 5, 2025

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.

What is a respectable Murph time?

  • Elite: A good time for an elite athlete would be under 40 minutes.
  • Average Gym Athlete: For an average gym athlete, a good time would be between 45-60 minutes.
  • Beginner: For a beginner, a good time would be anything under 90 minutes.

What is the average time to complete a murph?

Elite: A good time for an elite athlete would be under 30 minutes. Average Gym Athlete: For an average gym athlete, a good time would be between 35-50 minutes. Beginner: For a beginner, a good time would be anything under 75 minutes.

Is a 45 minute murph good?

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. The good Murph times by age group 45-50 are: 44:09 for “Advanced” athletes, 39:04 for “Competitor” athletes, and 36:09 for “Elite” athletes.

What is the fastest murph ever?

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. Prior to my 32:41 on June 18th, 2021, Hunter McIntyre held the record for the fastest known weighted & unpartitioned Murph with a time of 34:13.

How long does it take to do the Murph?

Are murph pull ups strict?

What types of pull ups are in Murph? Any pull-up variation is acceptable; providing you begin (or pass through) under the bar with straight arms and finish the rep with your chin above the bar. This can be achieved with strict pull-ups, kipping pull-ups or butterfly pull-ups.

Is there a time limit for the Murph?

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.

How many calories will a Murph burn?

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

Why is 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.

Can you break up reps in Murph?

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.

What is 300 squats 200 push-ups 100 pull-ups?

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.

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.

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.

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.

What is a good time for a half Murph?

Aiming for Half Murph Times

Your time for completing the 1/2 Murph can be a benchmark for progress. While times can vary based on fitness levels and scaling options, here are general guidelines: Beginners: 25-30 minutes. Intermediate: 20-25 minutes.

What is the Murph Range Army?

“The Murph” consists of a mile run to begin, then 100 pull-ups, 200 push-ups, and 300 squats in no particular order. That is followed by another mile run. Approximately 75 6th RTB Soldiers completed the workout.

What is an impressive Murph time?

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. Following an unpartitioned format will take the longest.

What does Murph figure out?

Murph was then able to solve the gravity equation using this data, allowing her to temporarily reduce Earth's gravity enough to allow the space stations to launch into space and establish colonies. Cooper Station, the cylindrical station we see at the end of this film, is one of these stations.

Can you Kip pull ups in Murph?

Kipping Skill Practice

If you have been on the verge of getting kipping pull-ups or you can do some but your a little inefficient, Murph can actually be a good workout for you to deploy them. Most people break Murph up “Cindy-style” with sets of 5 Pull-Ups, 10 Push-Ups, and 15 Squats.

Can you build muscle with Murph workout?

Because the Murph workout hits all areas of the body, resistance training must work these same areas. Incorporate upper body exercises to build strength in the arms, chest, shoulders, and upper back. Do lower body movements to develop the legs, glutes, and hips.

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).

What to eat before murph?

The night before “Murph,” consume your normal fat intake (roughly 60-percent of your daily Caloric intake in this example). The morning of, or even if you're still eating carbs by the barrel, keep fat calories to a minimum, as it tends to slow down digestion.

Can you break up Murph?

Here you divide the exercises (pull-ups, push-ups, squats) into rounds with fewer repetitions. Thus, the total volume remains the same, but the volume per set is reduced and equalized in time. So if you can do a maximum of 10 push-ups and 5 pull-ups at a time (unexhausted), simply divide the exercises into 20 rounds.

How do you survive the Murph?

If this is your first Murph, make sure you:
  1. - DON'T sprint the first mile. “Imagine trying to PR your mile, then having to finish a 10K race,” he says. ...
  2. - DON'T sprint the first five rounds of calisthenics. “You need to start with a measured pace out of the gate.”
  3. - DON'T wear the weight vest. ...
  4. - DO break up the sets.

Can you do the Murph without training?

If you have never done 100 pull-ups, 200 push-ups, and 300 squats in a workout, don't try it out of the blue, and certainly do not add weight to the repetitions. The Murph without a weight vest requires an advanced level of fitness. The added 20-pound weight vest just makes it even harder.

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