What is the Murph workout broken up?

Author: Merl Hauck  |  Last update: Saturday, July 5, 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 breakdown of the Murph workout?

The Murph Workout is a high-intensity workout that is done for 1 hour. In this workout, you do 100 pull ups, 200 pushups, 300 squats and finish with 1 mile run.

How do you split up the Murph workout?

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 is the structure of 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.

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.

Murph Hero Workout: 5 Creative Ways to Scale

What is the Murph Challenge and why?

The Murph Challenge is a powerful reminder of the sacrifices made by our military and a testament to the strength and resilience of the human spirit. Once you register, you will not only be pledging to participate in the Hero WOD 'MURPH', joining a unique group of participants who pay tribute to LT. Michael P.

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 the hardest part of the Murph?

What's the hardest part of Murph? The toughest part of the "CrossFit® Murph Challenge" is the mental and physical endurance it demands. This workout is designed to push you to your absolute limits. The mix of running, pull-ups, push-ups, and squats is no joke—especially when you throw on a weighted vest.

Can you break up the murph challenge?

If you're a beginner and you've never done a Murph workout before, break up the pull-ups, push-ups, and air squats into 20 rounds of 5 pull ups, 10 push ups, 15 air squats. If you've already completed the Murph Challenge with that rep scheme, decrease to 10 rounds of 10 pull ups, 20 push ups, 30 air squats.

Is Murph strict pull ups?

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.

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.

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.

How long should it take to complete Murph?

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 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 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 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 heavy is a weighted vest for the 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).

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.

Who holds the Murph record?

'Murph' World Record Holder Hunter McIntyre Shared How He Trains for the CrossFit Workout. McIntyre breaks down his best advice on how to prepare for the infamously tough CrossFit workout.

How much harder is murph with a vest?

The added weight increases the workload on your muscles and cardiovascular system, making it more challenging to maintain your pace and breathe efficiently. The amount of added difficulty will depend on the weight of the vest you're wearing and your fitness level.

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.

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.

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.

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