Every year, on the last Monday of May, millions of athletes around the world lace up their shoes, step outside, and start counting push-ups and pull-ups. Some even strap on a weight vest. This is not just a workout. It's not a competition. It's an act of remembrance. This is the Murph WOD, and we're about to break it all down for you. But first, just for being here, here's everything you're getting.
In this guide you'll find:
- The official Murph workout + scaled versions for every fitness level
- A 4-week Murph training plan to get you ready for Memorial Day
- Murph workout times and reference splits by level, gender, and vest/no vest
- Murphy's Wall: your photo next to Murph + a $20 gift card
Scott Panchik, one of the greatest CrossFit Games athletes of all time, breaks down everything you need to know about the Murph — and why this year is different.
Reserve Your Spot Next to Murph — Murphy's Wall
The first athletes to sign up will be closest to him. Here's what you get:
- A permanent spot on the digital wall
- $20 gift card (orders over $100)
- Downloadable digital card
- Your dedication message on the wall
→ I want to be part of the global Murph community
The Story. Who Was Michael P. Murphy
Lieutenant Michael P. Murphy was a United States Navy SEAL known for his discipline and his absolute commitment to the people around him. His friends called him simply "Murph".
On June 28, 2005, during Operation Red Wings in Afghanistan, Murphy was leading a four-man SEAL reconnaissance team when they were ambushed. He left his covered position and exposed himself to enemy fire to radio for emergency evacuation. He saved the life of the only survivor. Murphy was killed in action that same day, at 29 years old, and was posthumously awarded the Medal of Honor.
His favorite workout, which he called "Body Armor", appeared on the CrossFit website just weeks after his death. The community adopted it as a tribute and named it after him.
Over time, the Murph crossed borders and languages.
Today, CrossFit boxes in Madrid, Berlin, London, and Mexico City all program the same WOD on the same day. Many who do it have never heard of Michael Murphy. And that's okay. Because the Murph no longer belongs only to him — it belongs to anyone who has ever decided not to stop when they could have.
The Murph WOD first appeared on the CrossFit website on August 18, 2005. It was officially designated a Hero WOD in his honor.
What Is the Murph Workout?
The Murph is a Hero WOD done "For Time" — you complete it once and the goal is to finish as fast as possible. Simple on paper. Absolutely brutal in practice. This is the CrossFit Murph workout in full.
| REPS | MOVEMENT |
|---|---|
| 1 |
1-MILE RUN
1,609 meters · Opens the workout
|
| 100 |
PULL-UPS
Pronated grip · Chin must clear the bar
|
| 200 |
PUSH-UPS
Chest touches the ground · Full lockout at the top
|
| 300 |
AIR SQUATS
Hip crease below knee · Full hip extension at top
|
| 1 |
1-MILE RUN
1,609 meters · The final mile. The hardest one.
|
| ⚡ RX: With a 20 lb weight vest (men) / 15 lb weight vest (women) · Time cap: 60 minutes | |
The key to the Murph workout isn't the difficulty of the movements — they're all basic bodyweight exercises. The challenge is the accumulated volume and managing your effort for nearly an hour. The real test hits around pull-ups 60–70, when your triceps are already fried from the push-ups. The second mile, with 300 air squats in your legs, is where the Murph is won or lost.
The 2 Murph Partitioning Strategies We Recommend
There are two main partitioning strategies for the Murph challenge, and both work depending on your fitness level:
The most common format in boxes worldwide is 10 rounds of 10 pull-ups + 20 push-ups + 30 air squats. It's the classic Murph partition — easy to remember and great for managing fatigue across the full workout.
The more demanding alternative, ideal for athletes with a solid base, is 20 rounds of 5 pull-ups + 10 push-ups + 15 air squats. Smaller sets mean less accumulated fatigue per movement, which helps you hold a more consistent pace all the way through.
Either way, the key is the same: pace yourself from the start.
Don't go out too hot on the first mile. Plan on losing 2 to 5 minutes on the second mile compared to your opener. The Murph unpartitioned — all movements done without breaking into rounds — is strictly for elite athletes.
Movement Standards and Most Common Mistakes
Push-ups
The most common mistake is breaking the movement into two parts: chest first, then hips. The standard requires chest and hips to rise simultaneously, with the core braced and active the entire time.
A no-rep costs you energy and time.
Break your push-ups into small sets from round one, even if you feel fresh. At the CrossFit Games, elite athletes were doing sets of 5 from the very beginning. If you start doing sets of 15 or 20, you'll pay for it in the final rounds.
Air Squats
Two critical standards: breaking parallel (hip crease must go below the knee) and reaching full hip extension at the top. With accumulated fatigue, it's very easy to start cutting depth without realizing it.
Slow down slightly and do them right rather than accumulate no-reps that don't count.
Pull-ups
The chin must clearly pass above the bar on every rep.
The most common fault under fatigue is stopping just short. Manage your sets from the start — 5 reps per set is a solid benchmark for most athletes — and rest just enough between sets to keep your overall pace.
Frequently Asked Questions
Everything people ask when they first hear about the Murph workout.
What is the Murph in CrossFit?
The Murph WOD is a CrossFit Hero WOD consisting of a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another 1-mile run — ideally performed wearing a weight vest. It's done in honor of Navy SEAL Lieutenant Michael P. Murphy, killed in action in Afghanistan in 2005.
What day is the Murph done?
The Murph workout is done every year on Memorial Day — the last Monday of May in the United States. In 2026, Memorial Day falls on Monday, May 25th.
How long does the Murph take?
A beginner doing a scaled version can expect 55–60 minutes. An intermediate athlete doing Murph Rx typically finishes in 40–55 minutes. Advanced athletes come in between 35 and 42 minutes.
The official competition record is 34:38 by Josh Bridges (CrossFit Games 2016). The official time cap is 60 minutes.
What is the hardest part of the Murph workout?
It surprises most people, but push-ups are the real breaking point of the Murph. Pull-ups look more intimidating, but they can be managed in small sets. Push-ups arrive when your chest and triceps have already absorbed hundreds of reps — and that's where most athletes fall apart.
It's completely normal to see athletes who start strong and end up doing their last push-ups two at a time.
Can you do the Murph without a weight vest?
Yes — and if it's your first Murph, you shouldn't just consider going vestless: you should. A weight vest isn't a badge of honor. It's a variable to add once you know how your body handles this specific volume of work. A lot of athletes make the mistake of wearing a vest their first year because they want to do it "the right way." The result is almost always the same: finishing wrecked, with broken movement standards, and an experience that doesn't make you want to come back.
The logical progression: complete the Murph without a vest and with partitioning first. Analyze your time and your breaking points. Once you finish comfortably, consider adding the vest next year. The Murph without a vest is already a massive challenge. Don't underestimate it.
Scaled Versions of the Murph Challenge
Scaling means adapting the workout to your current fitness level. Here are the versions for every athlete — whether it's your first Murph or you're chasing a PR.
| MINI MURPH |
HALF MURPH |
CLASSIC MURPH |
MURPH NO VEST |
MURPH RX |
|
|---|---|---|---|---|---|
| Level | Beginner | Intermediate | Recommended standard | Advanced | Elite / Competition |
| Opening run | 800m | 1 mile | 1 mile | 1 mile | 1 mile |
| Pull-ups | 50 (banded / ring rows) |
50 (Rx or assisted) |
10 rounds × 10 | 100 | 100 |
| Push-ups | 100 (knee push-ups if needed) |
100 full reps |
10 rounds × 20 | 200 | 200 |
| Air squats | 150 | 150 | 10 rounds × 30 | 300 | 300 |
| Closing run | 800m | 1 mile | 1 mile | 1 mile | 1 mile |
| Weight vest | No | No | Not recommended | No | 20 lb / 15 lb |
| Time cap | No cap | No cap | 60 min | 60 min | 60 min |
What About the Partner Murph?
The Partner Murph is its own category: two athletes complete the workout together, splitting the reps however they choose — but each person runs both miles. It's not a scaled version per se (you can do it at any level), it's a way to experience the Murph with someone else.
Perfect for your first time, coming back from a minor injury, or just sharing the suffering with a training partner.
Beginner Tips for the Murph
If you can't string together 5 pull-ups, start with ring rows or banded pull-ups. The goal is to honor the spirit of the workout. Murph would understand.
And if it's your first Murph: no vest, always. Regardless of your fitness level. The vest is a variable you add once you know how your body responds to this WOD. Finish it first. Then we'll talk weight.
Gear for the Murph Workout
The Murph is a bodyweight workout, but the right gear makes a real difference.
Velites Hand Grips — ESSENTIAL
100 accumulated pull-ups will tear your hands apart without protection. Velites hand grips protect your skin, improve your grip, and help you keep your pace through rounds 15–20. Available in multiple models.
Hybrid 1.0 Training Shoes
The Murph combines 2 miles of running with 600 reps of functional movement. The Velites Hybrid 1.0 delivers enough cushioning for the run and the stability you need for squats and push-ups.
Minimal Training Shoes
For athletes who prefer a zero-drop feel and a barefoot sensation. The Velites Minimal offers stability, flexibility, and lightweight performance to maximize efficiency through every movement.
HOLO Collection
The same gear worn by CrossFit Games athletes in 2026. Technical, breathable fabrics and cuts designed for full range of motion — whether you're running or hanging from a bar. The Velites HOLO collection is available for men and women.
For the weight vest: Murph Rx requires a 20 lb vest (men) or 15 lb vest (women). 5.11 Tactical vests are one of the most popular choices in the CrossFit community for this workout.
Murph Workout Training Plan
4-Week Murph Training Plan
You can't show up to the Murph cold. You also can't wing the strategy on the day. We've already covered how to partition the workout — now let's talk about how to train for it. Four weeks of targeted prep will be the difference between finishing strong and surviving by the skin of your teeth.
| MON | 5×10 pull-ups with 90s rest. 3×20 push-ups. 800m easy run. |
| TUE | 5×20 air squats. 3×400m at comfortable pace. Core: 3×30s plank. |
| WED | Active recovery. Shoulder and hip mobility. Foam roll. |
| THU | EMOM 10min: 3 pull-ups + 6 push-ups + 9 squats. 1-mile run. |
| FRI | Mini Murph no vest (800m + 50+100+150 + 800m). Log your time. |
| SAT | Long easy run 30min at conversational pace. Core and mobility work. |
| MON | 7×10 pull-ups. 4×20 push-ups. 1,200m moderate run. |
| TUE | 10 rounds: 5 pull-ups + 10 push-ups + 15 squats. No timed rest. |
| WED | Active recovery. Shoulder mobility (band pull-aparts). |
| THU | 2×1-mile run with 3min rest. Log your splits. |
| FRI | Half Murph: 1mi + 50+100+150 + 1mi. No vest. For Time. |
| SAT | Shoulder and back strength. Press, rows. Easy 20min run. |
| MON | 10×10 pull-ups. 5×20 push-ups. Core + hip mobility. |
| TUE | 15 rounds: 5+10+15. For Time. Log your total time. |
| WED | Rest. Active recovery. Cold exposure or ice bath if available. |
| THU | 2×1-mile run + 5×200m sprints. Pace work. |
| FRI | FULL MURPH NO VEST · For Time · Official dress rehearsal. Log your time. |
| SAT | Full rest. Recovery nutrition. |
| MON | 5×8 pull-ups. 3×15 push-ups. Mobility. No accumulated fatigue. |
| TUE | 10 rounds: 3+6+9 at easy pace. 1-mile easy run. |
| WED | Full rest. Hydrate. Visualize the workout. |
| THU | Light activation: 800m jog + 5×(3 pull-ups + 5 push-ups + 10 squats). |
| FRI | Full rest. Get your gear ready. Carb-heavy dinner. |
| SAT | 🇺🇸 MEMORIAL DAY MURPH · This is it. Leave it all out there. |
Murph Workout Times by Level
Use this as a rough guide, not a pressure point — especially if it's your first time. It's always better to finish the workout strong than to chase a time and blow up halfway through. Every completed Murph is a win.
| LEVEL | MEN NO VEST |
MEN WITH VEST |
WOMEN NO VEST |
WOMEN WITH VEST |
|---|---|---|---|---|
| BEGINNER | 55–60 min | — | 55–60 min | — |
| INTERMEDIATE | 42–55 min | 50–60 min | 45–55 min | 55–60 min |
| ADVANCED RX | 35–42 min | 40–50 min | 38–45 min | 45–55 min |
| ELITE | < 35 min | < 40 min | < 38 min | < 43 min |
The Murph at the CrossFit Games
The Murph WOD made its global debut in 2015 when the CrossFit Games included it as an official event to mark the tenth anniversary of Murphy's death.
That year, the California heat became an unexpected co-star: Annie Thorisdottir had to withdraw due to heat stroke and Kara Webb needed medical assistance. The Murph proved that even the fittest athletes on earth have their limits.
| 1 | Björgvin Karl Guðmundsson | 38:36 |
| 2 | Mat Fraser | 39:20 |
| 3 | Noah Ohlsen | 39:33 |
| 1 | Samantha Briggs | 39:10 |
| 2 | Alethea Boon | 40:33 |
| 3 | Kristin Holte | 40:39 |
| 1 | Josh Bridges | 34:38 ★ RECORD |
| 1 | Kari Pearce | 36:42 |
Who is your why? This Memorial Day, the Murph is more than a workout. It's your chance to be part of something bigger.
Murphy's Wall · VELITES × Memorial Day 2026
Let us tell you what Murphy's Wall is and how you can be part of it.
Click here and reserve your free spot on Murphy's Wall
What is Murphy's Wall?
A collective digital memorial. Your photo, your time, and your personal message — alongside thousands of athletes from around the world.
The first athletes to register will be closest to Murph, whose card holds the center of the wall. The wall grows outward from him.
Memorial Day Murph 2026
Monday, May 25, 2026.
The Murph is much more than a workout. It's a question the whole CrossFit community answers together on the last Monday of May: how much are you willing to give when nobody is making you?
Velites will be right there with you.
Sign up.
And enjoy every rep.
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