Murph is one of the most iconic CrossFit Hero workouts athletes tackle every year. Traditionally completed on Memorial Day in the USA and Remembrance Sunday in the UK, Murph has grown far beyond CrossFit affiliates, with thousands taking on what’s now known as the Murph Challenge.

But for CrossFit athletes, Murph is more than just a challenge, it’s an epic test of endurance, grit, pacing, and mental toughness. It’s sweaty, brutal, hand-tearing, and incredibly rewarding.

Whether you’re attempting your first Murph or chasing a new PR, this guide will help you approach the workout smarter, pace it properly, and survive those 100 pull-ups and 200 push-ups with confidence.

What Is the Murph Workout?

Named in honour of fallen U.S. Navy SEAL Lieutenant Michael Murphy, Murph is a Hero WOD designed to test:

• Conditioning
• Muscular endurance
• Mental resilience
• Pacing under fatigue

Murph WOD (RX)

• 1 Mile Run
• 100 Pull-Ups
• 200 Push-Ups
• 300 Air Squats
• 1 Mile Run

RX Standard:

• Men: 20 lb weighted vest
• Women: 14–15 lb weighted vest

Traditionally, the workout is performed unpartitioned (all pull-ups, then push-ups, then squats). However, most athletes will benefit from partitioning the reps strategically.

Murph Benchmark Times

Murph is a long workout, and pacing is everything.

General Murph Time Standards

 

*For most athletes, finishing under 60 minutes is an excellent score.

How to Pace Murph Properly

The First Mile Run

The biggest mistake athletes make? Going out too fast.

You’ll feel fresh, adrenaline will be high, and your body will want to push the pace. Resist it. Treat the first run as an extended warm-up.

Your goal is to:

• Keep heart rate controlled
• Relax your breathing
• Mentally prepare for the volume ahead

If you redline early, the push-ups will punish you later.

The 100 Pull-Ups

Pull-ups are not where Murph is won, but they absolutely can be where it’s lost.

The key is small, manageable sets with minimal rest.

Recommended Pull-Up Strategy

• Sets of 5 are ideal for most athletes
• Scale smaller if needed
• Avoid going to failure early

Remember: the goal is to preserve your shoulders and arms for the push-ups.

Grip & Hand Protection Tips

100 pull-ups with a weighted vest is rough on the hands. Torn palms can completely derail the workout.

👉 We recommend durable chalk-based grips like:

• BumbleBee Pro Grips
• Panda Grips

These offer better durability and sweat resistance over long workouts.

The 200 Push-Ups (The Real Battle)

For most athletes, the push-ups are the hardest part of Murph.

This is where accumulated fatigue catches up, and once your pressing muscles blow up, there’s nothing to do except stare at the floor while the clock keeps ticking.

Smart Push-Up Strategy

Elite athletes aren’t afraid to break push-ups early. Small sets win here.

A great strategy is:

• 4-3-3 every 10 reps
  OR
• 3-3-2-2 every 10 reps

Take a slightly longer rest every 10 reps, then repeat.

Mentally Break It Down

Instead of thinking about 200 reps:

• Get to 50
• Then 100
• Then 150

Murph is as much mental as physical.

The 300 Air Squats

Reaching the squats feels like a victory in itself.

By now, your upper body is exhausted, but your legs should still have plenty left. This is your opportunity to keep moving consistently.

Air Squat Tips

• Use gravity on the way down
• Bounce smoothly out of the bottom
• Stay relaxed
• Avoid unnecessary breaks

Most athletes can maintain a steady rhythm here without major rest.

Think of the squats as the setup for the final run.

The Final Mile Run

The last mile starts rough.

Your legs will feel heavy after 300 squats, and the vest suddenly feels twice as heavy. But this is where Murph becomes a mental test.

Final Run Strategy

• Keep moving forward
• Resist walking if possible
• Focus on breathing rhythm
• Shorten your stride if needed

The finish line is close, stay steady.

Best Murph Workout Strategies

There’s no single perfect Murph strategy. Your fitness level, gymnastics capacity, and endurance all matter.

Here are the most effective approaches:

1. Unpartitioned Murph (RX Traditional)

Complete all reps straight through:

• 100 pull-ups
• 200 push-ups
• 300 squats

Best For:

• Advanced athletes
• Strong muscular endurance
• RX competitors

Recommended Breakdown

• Pull-ups: sets of 5
• Push-ups: 4-3-3 or 3-3-2-2
• Squats: steady pace with breaks every 50

2. 5 Rounds Strategy (CrossFit Games 2016)

5 Rounds Of:

• 20 Pull-Ups
• 40 Push-Ups
• 60 Air Squats

Why It Works

• Pull-ups stay manageable
• Squats allow arm recovery
• Faster transitions

This can be one of the quickest approaches for experienced athletes, making a push for unbroken sets possible

 

3. 10 Rounds Strategy

10 Rounds Of:

• 10 Pull-Ups
• 20 Push-Ups
• 30 Air Squats

Best For

• Intermediate athletes
• Those with good gymnastics capacity

Allows many athletes to keep pull-ups and push-ups unbroken early on.

4. Cindy Style (Most Popular)

20 Rounds Of:

• 5 Pull-Ups
• 10 Push-Ups
• 15 Air Squats

Why This Works So Well

• Small manageable sets
• Easier pacing
• Minimal muscular failure
• Best for most skill levels

If this is your first Murph, Cindy style is usually the smartest option.

Essential Murph Gear

Gymnastic Grips

Protect your hands during high-volume pull-ups.

👉 Recommended:

• BumbleBee Pro Grips
• Panda Grips
• Seal Pro Grips (chalk-free option)

Knee Sleeves

300 squats adds up quickly. Knee sleeves help reduce joint stress and provide support.

👉 Reyllen Venta Knee Sleeves are comfortable enough to wear throughout the entire workout.

Bonus: they also make excellent cushioning during push-up rest breaks.

Water Bottle

Hydration matters more than most athletes realise during Murph.

Keep water nearby and take quick sips between rounds if needed. It helps physically and mentally during long workouts such as Murph.

Before You Start

Warm Up Properly

Focus especially on:

• Hips
• Shoulders
• Ankles
• Wrists

Don’t rely on the first mile as your only warm-up.

Adjust Your Weight Vest

Make sure straps fit securely to reduce bouncing during runs.

Fuel & Hydrate

Murph is long. Eat beforehand and hydrate properly.

Weight Vest Running Tips

Running with a vest can feel awkward at first.

The bouncing on your chest and stomach becomes increasingly uncomfortable over time.

To Reduce Movement:

• Hold the vest lightly at the sides
• Grip the collar at the top
• Alternate positions throughout the run

Find what feels most comfortable and sustainable.

 

Final Thoughts

Murph is one of the greatest tests of fitness in CrossFit. It challenges your body, your pacing, and your mindset all at once.

Don’t go out too hot. Stay patient. Break reps smartly. Keep moving.

And when it’s finally over, you’ll understand why Murph remains one of the most respected Hero WODs in the sport.

👉 Preparing for Murph? Explore our full range of CrossFit Grips, Knee Sleeves, and training gear built for high-volume workouts.