The HeroesFor time · Time cap 60 min
Murph
Murph is the best-known Hero WOD, done every Memorial Day in honour of Lt. Michael Murphy. A mile run, 100 pull-ups, 200 push-ups, 300 air squats and another mile, ideally in a 20/14 lb weight vest. It is long, and pacing decides everything.
The workout
For time:
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
Partition the pull-ups, push-ups, and squats as needed.
Wear a 20/14 lb (9/6 kg) weight vest.
Movement standards
- Runs: 1 mile (1.6 km) at the start and at the end.
- Pull-up: full hang to chin over the bar. Kipping is allowed.
- Push-up: chest to the floor, full lockout at the top.
- Air squat: hip below the knee, full extension at the top.
- Rx is with a 20 lb (9 kg) vest for men, 14 lb (6 kg) for women. Partitioning the reps, for example 20 rounds of 5-10-15, is allowed and standard.
Scaling
- No vest: a common and respectable option for a first Murph.
- Half Murph: 800m run, 50 pull-ups, 100 push-ups, 150 squats, 800m run.
- Pull-ups to ring rows or banded pull-ups; push-ups from the knees.
What is a good Murph time?
| Level | Result |
|---|---|
| Beginner | 60+ min (scaled, no vest) |
| Intermediate | 45 to 60 min (Rx or no vest) |
| Advanced | 35 to 45 min Rx |
| Elite | under 35 min Rx |
Indicative community ranges for a healthy adult, not official standards. Your own progression matters more than the tier.
Tips
- Run the first mile 1 to 2 minutes slower than your mile PR; you need the legs later.
- Partition as 20 rounds of 5 pull-ups, 10 push-ups, 15 squats, or 5-5-5-15 to save your push-ups.
- Sip water during transitions and start the last mile at a jog before opening up.
- Train push-up volume in the weeks before; it is what breaks most people.
Frequently asked questions
Log your Murph time in RxApp
Free, no gym needed. Track your PRs, see your progression in a chart and compare Rx and scaled.
iOS app in the App Store. Android is coming: join the waitlist and we'll email you at launch.