The Murph is coming.
Have you put the Memorial Day Murph on your calendar yet?
I’m pretty sure the whole crossfit community has a big red X on May 26, 2025.
So, if you’d like to participate in the Murph, this post will cover the entire workout you need to be a true warrior, plus some tips for completing the Murph Challenge. But please use your common sense, this is an intense workout so you need to plan well. If you are new to Murph, then plan the next six months carefully.
The Murph Challenge is one of the most gruelling and demanding CrossFit hero WODs out there. Named in honour of Navy SEAL Lieutenant Michael Murphy, who made the ultimate sacrifice in Afghanistan, this workout is not for the faint of heart. It’s an advanced-level challenge that requires a high degree of physical fitness, mental toughness, and prior training experience.
Warning: The Murph Challenge is an extremely demanding workout that should only be attempted by experienced athletes who have built a solid foundation of fitness.
Before even considering training for the Murph, it’s crucial to have completed at least the Primer and Levels 1 and 2 of the GTW (Grey Top Warriors) program. Or a similar bodyweight training program.
The GTW programs are specifically designed to help you build the strength, endurance, and mental resilience needed to take on such a formidable challenge. Some people don’t prepare for Murph efficiently and they then face the consequences of not planning properly.
However, if you’ve been consistently training over the last 6 months and feel ready to tackle this challenge, this Murph training plan will provide you with some valuable tips and strategies you need to prepare for and conquer this ultimate test of fitness.
But be warned: the Murph is brutal, so it’s not for everyone. It requires a level of physical and mental preparation that most people simply can’t commit to. If you’re unsure about your readiness, it’s always better to err on the side of caution and continue building your general fitness and strength before attempting this advanced CrossFit hero WOD.
For those brave enough to take on the challenge, let’s dive into what it takes to conquer the Murph Challenge.
What is the Murph Workout?
The Murph workout is a challenging CrossFit WOD (Workout of the Day) that consists of:
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1-mile run
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100 pull-ups
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200 push-ups
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300 air squats
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1-mile run
All of this is done while wearing a 20-pound weight vest (optional). The workout is typically performed on Memorial Day in honour of Michael Murphy and all fallen heroes.
Is the Murph Workout Suitable for Beginners?
While this is an advanced workout, beginners can still participate with the right preparation and modifications. However, to complete the workout successfully, you need to consider a number of factors.
Are there specific tips for beginners? Considerations to participate in this event?
Sure there is. Here are a few…
- Murph Training is not like other workouts. For a start, most guys of any age, never mind guys over 40, can’t do 100 pull-ups in one session, never mind adding 200 push-ups.
- Can you perform 20 rounds of 10 push-ups? Have you ever tried? Only doing 200 push-ups in a single workout is beyond most men our age.
- It’s essential to have a solid foundation of fitness and experience with the individual movements (pull-ups, push-ups, and squats) before attempting the full Murph. That means your tendons, ligaments and joints should have been consistently exposed to training stimulus over the last 6 months or more.
- Have you attempted or completed a tough workout lately? Can you run a mile? I don’t want to disappoint you before you get started. But these are the kinds of questions you need to ask yourself. For your safety.
- Do you plan to wear a weighted vest during the proper event? Do you ever wear a weighted vest when you are training? You don’t have to wear a vest, especially if this is your first Murph.
- Don’t get distracted by the guys who have completed Murph in under 40 minutes. If they are doing that, then they have probably done multiple Murphs and are in fantastic shape.
- Training for the Murph Challenge is going to require a rock-solid mental strength few men can muster. Are you sure you’re up for this?
Preparing for the Murph Challenge
As soon as you decide to join the Murph Challenge, it’s crucial to have a well-structured training plan in place. This plan should include a progression of workouts that gradually increase in volume and intensity, allowing your body to adapt to the demands of the Murph.
Incorporating exercises like running, pull-ups, push-ups, and squats into your regular workout routine will help you build the necessary endurance and strength.
When training for the Murph, it’s important to focus on volume. This means performing high rep counts of each movement to build muscular endurance. Start with smaller rep counts and gradually increase over time. Additionally, consider incorporating weighted vest training to simulate the added challenge of wearing a vest during the actual Murph workout.
How to Train for Your First Murph
To successfully complete your first Murph, you’ll need a Murph workout training plan that gradually increases volume and intensity. There are a multitude of ways to prepare for the Murph. And a lot depends on your current fitness level. Here’s a sample 6-week training plan for a guy in pretty good shape, but hasn’t done the event before to give you a basic idea:
Week 1-2: Building a Foundation
- Start with working out what you can currently do. For example, how many pull-ups can you do in a single workout? How many push-ups? Squats? Can you run a mile?
- Next, focus on mastering proper form for pull-ups, push-ups, and squats
- Gradually increase your rep counts for each movement
- Incorporate running into your training. Perhaps a quarter mile first and 25% of all the reps required, and finish with another quarter mile
- One way to partition the reps is doing sets of 5 pull-ups, 10 push-ups, 15 squats
- So a quarter Murph will be 5 sets of 5 pull-ups, 10 push-ups, 15 squats
- And a half Murph will be 10 sets of 5 pull-ups, 10 push-ups, 15 squats
- Of course, you might not be able to do 10 sets now. But can you do 3 sets? The next session go for 4 sets. And over time, build up until you can do the full 10 sets.
Week 3-4: Increasing Volume
- By weeks 3 and 4, you can increase your mini-Murphs from quarters to halves. So a half-mile run, 50 pull-ups, 100 push-ups, 150 squats and finishing with another half-mile run
- If you feel up to it, try a 3/4 Murph in week 4. So, 75 pull-ups, 150 push-ups, 225 squats
- Focus on increasing rep counts and decreasing rest periods to build endurance
- You could add weight vest training, starting with a lighter vest. But honestly, I think it’s probably best to leave off the vest for your first Murph.
Week 5: Tapering and Recovery
- Perform a half Murph and carefully assess your performance and how you chose to do the reps.
- Reduce training volume to allow for recovery
- Focus on mobility and stretching
Week 6: Almost Murph Week
- Perform a full Murph early in the week (Monday or Tuesday)
- Get a massage
- Rest and recover leading up to Memorial Day
- Get your mind in the zone
Week 7: Murph Week
- On Memorial Day, complete the full Murph with guts and determination
- Start deload and recovery after the event
Tips for Conquering Your First Murph Challenge
1. Pace yourself
The Murph is a marathon, not a sprint. Start slow and maintain a steady pace throughout the workout.
2. Break up the reps
Partition the pull-ups, push-ups, and squats into manageable sets (e.g., 20 rounds of 5 pull-ups, 10 push-ups, and 15 squats).
3. Train for volume
- To build the endurance needed for the Murph Challenge, gradually increase your training volume in the weeks leading up to the event. This means:
- Performing longer workout sessions that incorporate high reps of pull-ups, push-ups, and squats
Increasing the frequency of your training sessions to 4-5 times per week - Incorporating mini-Murph workouts (half or quarter Murphs) into your training to simulate the full challenge
- Progressively adding volume each week, allowing your body to adapt and build resilience
4. Hydrate and fuel properly
Drink plenty of water and consider using electrolyte supplements. Eat a balanced meal 2-3 hours before the workout.
5. Listen to your body
If you experience pain or excessive fatigue, don’t hesitate to scale the workout or take breaks as needed.
6. Embrace the mental challenge
The Murph is as much a mental test as it is physical. Stay focused, stay positive, and keep pushing forward.
Scaling Options for Beginners
If you’re not ready for the full Murph, here are some scaling options:
- Half Murph: 1/2 mile run, 50 pull-ups, 100 push-ups, 150 squats, 1/2 mile run
- Mini Murph: 1/4 mile run, 25 pull-ups, 50 push-ups, 75 squats, 1/4 mile run
- No weight vest
- Substitute pull-ups with ring rows or banded pull-ups
- Perform push-ups on knees or inclines with your hands elevated on a box or bench
- Reduce squat depth or perform box squats
Recovering from the Murph
After completing the Murph, proper recovery is crucial. Follow these tips:
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Cool down with light stretching or walking
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Hydrate and replenish electrolytes
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Eat a balanced meal with protein and carbohydrates
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Get plenty of sleep
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Perform light, active recovery in the days following the Murph
Frequently Asked Questions on the Murph Challenge
How long does it take to complete the Murph?
Completion times vary widely based on fitness level and scaling options. Elite athletes can complete the Murph in under 40 minutes, while beginners may take over an hour.
Can I do the Murph without a weight vest?
Yes, the weight vest is optional. Many beginners choose to complete their first Murph without a vest and add it in future attempts.
How often should I train for the Murph?
In the weeks leading up to the Murph, aim to train 3-4 times per week, gradually increasing volume and intensity. Allow for adequate rest and recovery between training sessions.
What if I can’t do pull-ups?
If you can’t perform pull-ups, you can substitute with ring rows or banded pull-ups. Focus on building pull-up strength in your regular training.
How can I make the Murph easier?
To make the Murph more manageable, consider scaling options like reducing rep counts, eliminating the weight vest, or partitioning the workout into smaller sets.
What other CrossFit workouts can help me prepare for the Murph?
Incorporating other CrossFit WODs like Cindy (20 minutes AMRAP: 5 pull-ups, 10 push-ups, 15 squats) or running workouts can help you build the necessary endurance for the Murph. Focus on workouts that include high rep counts of pull-ups, push-ups, and squats.
How can I stay motivated during the Murph?
Breaking the workout into smaller, manageable chunks can help you stay focused and motivated. Set mini-goals for each round, such as completing 10 pull-ups or 20 push-ups unbroken. Celebrate each milestone and keep a positive mindset throughout the workout.
Can I complete the Murph multiple times?
Yes, many CrossFit athletes complete the Murph multiple times throughout the year, as well as on Memorial Day. Some even challenge themselves to complete the Murph with a heavier weight vest or faster time each year.
Final Thoughts On The Murph Challenge
- The Murph Challenge is a mega-challenging CrossFit hero workout that tests endurance and strength
- Beginners can complete the Murph with proper preparation and scaling options
- A structured training plan should gradually increase volume and intensity over 6 weeks
- Pacing, partitioning reps, hydration, and mental focus are key to success
- Proper recovery, including rest, nutrition, and active recovery, is essential after the Murph
- Scaling options include reducing rep counts, modifying movements, and eliminating the weight vest
Remember, the Murph is a journey, not a destination. Embrace the challenge, trust your training, and celebrate your progress every step of the way.
Good luck, and happy Murph-ing!
Now, if you’re 100% serious about joining the Murph Challenge then you should join the Primer Level Program to prepare fully and safely. Check out the details below…
Keep training hard (mentally & physically),
Greg ‘Take No Prisoners’ Noland
CEO & Founder
Grey Top Warriors
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