What is the breakdown of the Murph workout?

Author: Ms. Itzel Deckow DVM  |  Last update: Sunday, September 7, 2025

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 the Murph workout broken up?

The CrossFit work "Murph" is a classic hero workout honoring Lt. Michael Murphy, Medal of Honor recipient. The workout consists of: Run 1 mile 100 pull-ups 200 push-ups 300 air squats Run 1 mile This video discusses common tips and strategies to improve your time and gives you landmarks to success through th.

What is the breakdown of the Murph?

The murph is a 1 mile run, 100 pull ups, 200 push ups and 300 squats and another 1 mile run. The original WOD requires doing this with a weighted vest. For beginners, its better to start off with a mini murph ie cut the bodyweight exercises in half and then ramp up from there.

What is the order of the Murph workout?

It's simple: Run one mile, do 100 pull-ups, do 200 push-ups, do 300 body-weight squats, then run another mile.

What is the story behind the murph workout?

The Murph Workout was originally named after Navy Lieutenant Michael Murphy who died in Afghanistan in 2005. Murphy's father Jim was an endurance athlete and he wanted to honor his son by naming a workout after him.

HOW I PREP FOR MURPH

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.

How many times did Mike Murphy get shot?

Murphy was shot 14 times during the call but was able to make it back to cover. An MH-47 Chinook helicopter with eight Navy SEALs and eight Army Night Stalkers arrived, but was shot down with an RPG, killing all 16 personnel aboard.

What is a good time to complete Murph?

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.

Can you Kip pull-ups in Murph?

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.

How do you split up a Murph workout?

a) Divide the exercises into rounds

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. Then 5 pull-ups followed by 10 push-ups and 15 squats are completed and the whole thing is repeated 20 times.

What is the Murph workout format?

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.

What did Murph figure out?

As an adult, Murph uses the quantum data from the watch to solve the gravity equation. She is able to understand how to harness gravity, and how to control it. As a result, humanity is able to leave Earth in vast numbers. Numerous tube-like colonies now apparently exist in the solar system.

Can you break murph into sets?

Breaking Up the Push-ups Within Each Round

You have one more tool in your toolbox – split the movement that is breaking down into two sets within each round. In our 5/10/15 example, this would become: 5 pull-ups / 5 push-ups / 15 air squats / 5 push-ups.

What is the breakdown of the Murph Challenge?

A one-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another one-mile run—all with a weighted vest strapped on. To tackle Murph, make sure you warm up properly, fuel up with a solid meal, and stay hydrated.

What is the RX version of Murph?

The old school Rx version of Murph called for a mile run, followed by all 100 pull-ups, then all 200 pull-ups, then all 300 air squats, and finally a second mile run.

Should you wear running shoes for murph?

They ensure your feet are supported in the best way every step of the way. The shoes you wear matter. Wear running shoes to run.

What to replace pull-ups with for 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.

What is 100 pullups 200 pushups 300 squats?

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.

Who holds the record for the Murph?

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. I believe the record will fall again soon and continue to drop quickly as more athletes attempt it as a standalone competition.

How fast did Josh Bridges do Murph?

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

How many calories do you burn in the Murph?

Plus the work is bodyweight exercise which isn't going to be as much as moving barbells full of plates. Due to the duration of Murph it's likely that you aren't going as hard as on shorter WOD's either. Assuming a 200 pound athlete, I'd estimate you're in the 600-700 calorie range if you did Murph in 45 minutes.

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.

How many Navy SEALs died in Operation Red Wings?

In that moment, Operation Red Wings became the single largest loss of life for Naval Special Warfare since World War II. In total, 19 special operations forces perished: three of the four SEALs on the ground and 16 more in the downed helicopter. An Army combat rescue team also lost a member in the recovery operations.

What were Mike Murphy's last words?

Calmly, he provided his location and the size of the enemy force, all while being shot in the process. Upon completing that call for help and uttering his final “Thank you” over the air, Mike would be mortally wounded.

What SEAL got shot 27 times?

The incredible true story of former Navy SEAL Mike Day, who survived being shot twenty-seven times while deployed in Iraq. On the night of April 6, 2007, in Iraq's Anbar Province, Senior Chief Mike Day, his team of Navy SEALs, and a group of Iraqi scouts were on the hunt for a high-level al Qaeda cell.

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