The Definitive Murph Workout Guide: A 6-Week Training System

You’ve heard the legends whispered in gyms and seen the triumphant, exhausted posts on social media every Memorial Day. The “Murph” workout. It stands as one of fitness’s most grueling tests of endurance and will, a CrossFit Hero WOD that demands respect. You’re motivated, maybe even inspired, but also rightfully intimidated. A one-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another one-mile run—all while wearing a weighted vest. Where do you even begin?

The sheer volume is daunting, especially the pull-ups. This is the primary hurdle that stops most aspiring athletes before they start. But this isn’t just another article that lists the workout and wishes you luck. This is a complete, holistic 6-week system designed to take you from intimidated to prepared. This is your definitive murph workout training plan. Drawing on principles from certified CrossFit L2 trainers and military fitness programming, this guide provides a step-by-step blueprint. We’ll show you how to prepare for murph workout safely and confidently, making it an accessible yet formidable goal for everyone, including those looking for a murph workout for beginners. You have the will; we have the way.

Table of Contents

• More Than a Workout: The History and Significance of Murph
• The System Blueprint: Scaling & Modifying Murph for Your Fitness Level
• The 6-Week Murph Training Plan: Your Day-by-Day Guide
• Game Day: Your Murph Workout Strategy & Pacing Guide
• The Complete Athlete: Warm-Up, Recovery, and Nutrition
• Conclusion
• FAQ: Your Murph Questions Answered

More Than a Workout: The History and Significance of Murph

To truly conquer the murph workout, you must first understand the “why” behind the pain. This isn’t just a random collection of exercises; it’s a tribute. Connecting with the story of the hero it’s named after transforms the physical challenge into a meaningful act of remembrance, fueling your motivation when the reps get tough.

Who Was LT. Michael P. Murphy?

U.S. Navy Lieutenant Michael P. Murphy was a Navy SEAL officer who was posthumously awarded the Medal of Honor for his actions during the War in Afghanistan. Known for his courage, leadership, and unwavering dedication, “Murph” was an avid reader, a protector of others, and an exemplary SEAL. As detailed by the LT. Michael P. Murphy Memorial Scholarship Foundation, his life was one of service and sacrifice, culminating in a heroic last stand during Operation Red Wings.

The Origin of “Body Armor”

The workout now known as “Murph” was originally one of Lt. Murphy’s personal favorites, which he called “Body Armor.” He would perform this grueling routine to prepare for the physical and mental demands of combat. According to a detailed narrative in Men’s Health, after his death on June 28, 2005, the workout was adopted by the CrossFit community as a “Hero WOD” (Workout of the Day) to honor his sacrifice. Completing the workout, especially with the symbolic weight of the “body armor” (a weighted vest), is a way for athletes worldwide to pay tribute to a fallen hero and all who have served.

The System Blueprint: Scaling & Modifying Murph for Your Fitness Level

The most significant barrier to attempting Murph is fear of its difficulty. That’s a valid concern. The key to overcoming it is not to avoid the challenge but to approach it intelligently through scaling. Scaling is not a sign of weakness; it’s a sign of smart training. This section provides a clear pathway from an absolute beginner to completing the workout.

What is the Full “Rx” Murph Workout?

The prescribed, or “Rx,” version of the Murph workout is as follows:

• For time:
• 1-mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1-mile Run

All performed while wearing a 20 lb (9 kg) vest for men or a 14 lb (6.3 kg) vest for women.

Your Starting Point: From “Mini Murph” to “Half Murph”

You don’t have to start with the full Rx volume. In fact, you shouldn’t. Scaling the volume allows you to build capacity safely. Authoritative programs like the Auburn University ROTC even include a “Baby Murph” in their 30-Day Physical Fitness Train-up Program to establish a baseline. Here are the most common scaled versions:

Version	1st Run	Pull-ups	Push-ups	Squats	2nd Run
Quarter Murph	800m	25	50	75	800m
Half Murph	1 mile	50	100	150	1 mile
Full Murph	1 mile	100	200	300	1 mile

Choose the scaled murph workout that feels challenging but achievable, and make it your goal to progress from there. A half murph workout is a massive accomplishment in itself.

Movement Modifications: How to Conquer Every Rep

The next layer of scaling is modifying the movements themselves. This is crucial for injury prevention and consistent progress. Below are the best murph workout modifications for each exercise. To ensure proper form, it is highly recommended to watch video demonstrations for each modification to see first-hand how they are performed correctly.

• Pull-ups: This is often the biggest hurdle.
  • Banded Pull-ups: Loop a resistance band around the bar and place one foot or knee in it. The band assists you on the way up.
  • Jumping Pull-ups: Set a box under the pull-up bar. Use your legs to jump, so your chin gets over the bar, and control the negative (lowering) portion of the movement.
  • Ring Rows: The most accessible option. The more upright your body, the easier the movement. The more horizontal, the harder.
• Push-ups:
  • Incline Push-ups: Place your hands on a box or bench. The higher the incline, the less bodyweight you are pushing.
  • Knee Push-ups: Perform the push-up from your knees instead of your toes to reduce the load.
• Squats:
  • Squatting to a Target: Place a box or medicine ball behind you and squat until your glutes touch the target. This helps build depth and confidence.

The 6-Week Murph Training Plan: Your Day-by-Day Guide

This is the core of our system: a progressive, day-by-day murph workout training plan designed to build your physical capacity and mental fortitude. Each week includes integrated advice to make you a complete athlete. Note: “Partitioned” means breaking up the reps, e.g., 5 pull-ups, 10 push-ups, 15 squats per round.

Week 1: Building the Foundation

• Training Focus: Low-volume practice of your chosen modified movements and building an aerobic base.
• Holistic Cue: This week, focus on quality over speed. Perfect your form on every rep. For nutrition, ensure you are consistently hydrated throughout the day, not just around your workout. For recovery, prioritize 7-8 hours of sleep each night.
• Day 1: 800m Run. Then, 5 Rounds: 3 Pull-up mods, 6 Push-up mods, 9 Squat mods.
• Day 2: Rest or Active Recovery (20-30 min walk/jog).
• Day 3: 3 Rounds of: 400m Run, 15 Squats. Then, practice pull-up and push-up modifications for 10 minutes.
• Day 4: Rest.
• Day 5: 1-mile Run for time.
• Day 6: Test a Partitioned Quarter Murph (800m Run, 25 Pull-ups, 50 Push-ups, 75 Squats, 800m Run).
• Day 7: Rest.

Week 2: Increasing Capacity

• Training Focus: Gradually increasing total reps and introducing shorter, faster running intervals.
• Holistic Cue: Mentally, practice breaking the workouts into small, manageable chunks. Instead of “50 push-ups,” think “5 sets of 10.” For nutrition, focus on consuming a quality source of protein within an hour after your workout to aid muscle repair.
• Day 1: 1-mile Run. Then, 8 Rounds: 3 Pull-up mods, 6 Push-up mods, 9 Squat mods.
• Day 2: Rest or Active Recovery.
• Day 3: Interval Day: 4 Rounds of 400m Run at a fast pace, with 2 minutes rest between runs.
• Day 4: Rest.
• Day 5: 10 Rounds for time: 4 Pull-up mods, 8 Push-up mods, 12 Squat mods.
• Day 6: Long Run: 1.5 miles at a steady pace.
• Day 7: Rest.

Week 3-5: Pushing the Limits & Practicing Strategy

• Training Focus: Workout density increases. You’ll approach Half-Murph volume and practice different partitioning strategies. If you have a vest, now is the time to start using it for portions of the work.
• Holistic Cue: These are tough weeks. Visualize success before each session. Experiment with pre-workout nutrition—a small, easily digestible carb source 30-60 minutes before training. Incorporate dedicated mobility sessions for your shoulders and hips 2-3 times a week.
• Sample Week 4 Workout:
  • Day 1: Partitioned Half Murph (1-mile Run, 50 Pull-ups, 100 Push-ups, 150 Squats, 1-mile Run).
  • Day 2: Rest or Active Recovery.
  • Day 3: Strength Focus: 5 sets of 5-8 challenging Pull-up mods. 5 sets of 8-12 challenging Push-up mods.
  • Day 4: Rest.
  • Day 5: Interval Day: 2 Rounds of (800m Run, 25 Squats, 2 min rest).
  • Day 6: Long workout: 20 Rounds of 3 Pull-up mods, 6 Push-up mods, 9 Squat mods.
  • Day 7: Rest.

Week 6: Taper & Race Day Prep

• Training Focus: Volume is significantly reduced to allow the body to recover, adapt, and be fresh for Murph. This is called tapering.
• Holistic Cue: Trust your training. The hay is in the barn. Finalize your nutrition and hydration plan for the day of the event. Mentally rehearse your partitioning and pacing strategy. Get plenty of sleep.
• Day 1 (Monday): 800m run. Then, 10 rounds of: 3 Pull-ups, 6 Push-ups, 9 Squats. (Light effort).
• Day 2 (Tuesday): Rest.
• Day 3 (Wednesday): Run 1 mile at your goal pace. Do a few rounds of movements to stay fresh.
• Day 4 (Thursday): Complete Rest.
• Day 5 (Friday): Active Recovery (light walk, stretching).
• Day 6 (Saturday): MURPH DAY.
• Day 7 (Sunday): Celebrate and Recover.

Game Day: Your Murph Workout Strategy & Pacing Guide

Preparation is physical, but execution is tactical. A smart murph workout strategy can be the difference between finishing strong and hitting a wall.

The Art of Partitioning: How to Break Up the Reps

Do not perform 100 straight pull-ups, then 200 push-ups, then 300 squats. This is a rookie mistake. Partitioning the reps is essential for managing fatigue.

Partitioning Scheme	Rounds	Pros	Cons
5-10-15 (Standard)	20	The “Cindy” scheme. Balanced, allows for consistent work.	Can fatigue smaller muscle groups (shoulders).
5-5-5-15 (Push-up Break)	20	Breaks up push-ups, giving your triceps more rest.	More transitions, can be slower.
10-20-30	10	Fewer rounds, fewer transitions. Good for stronger athletes.	Larger sets can lead to faster muscle failure.

Practice your chosen scheme in Week 3-5 of your training to see what works best for you.

Pacing for Success: From Start to Finish

• Run 1: Do not go out too fast. Run this at a comfortable, conversational pace, about 30-60 seconds slower than your best mile time. The goal is to finish the run with energy in the tank.
• The Reps: Find a steady rhythm and stick to it. Your goal is constant, methodical movement. Quick, deliberate transitions between movements will save you minutes.
• Run 2: This will be tough. Your legs will feel heavy. Focus on your breathing, shorten your stride if you need to, and just keep moving forward. This is where your mental training pays off.

The Complete Athlete: Warm-Up, Recovery, and Nutrition

Holistic preparation is what separates good performance from great performance. Don’t neglect these critical elements.

The Perfect Murph Warm-Up

A proper murph workout warm up is non-negotiable. Spend 10-15 minutes preparing your body.

1. Cardio: 5-minute easy jog or row to increase heart rate and body temperature.
2. Dynamic Stretching: Focus on mobility.
   • Shoulders: Arm circles, pass-throughs with a PVC pipe or band.
   • Hips: Leg swings (front-to-back and side-to-side), walking lunges.
   • Ankles: Ankle circles and rolls.
3. Movement Prep: Perform 2-3 rounds of a scaled-down version of your partitioned sets (e.g., 2-3 rounds of 2 ring rows, 4 incline push-ups, 6 squats).

Post-Murph Recovery Protocol

What you do after the workout is just as important as what you did during it. Your murph workout recovery should begin immediately.

• Cool Down: Walk for 5-10 minutes to bring your heart rate down gradually.
• Static Stretching: Hold stretches for major muscle groups (lats, chest, quads, hamstrings) for 30-60 seconds.
• Hydration: Replenish fluids and electrolytes. Water is good, but a drink with sodium and potassium is better.
• Refuel: Consume a meal with quality protein and carbohydrates within 1-2 hours to kickstart the repair process.
• Active Recovery: In the days following Murph, engage in light activity like walking or swimming to reduce soreness.

Conclusion

The legend of Murph can feel intimidating, but it is not insurmountable. You now have the system. You understand that the path to conquering this challenge isn’t about brute force, but about smart, progressive training. By respecting the process of scaling, following a structured plan, and implementing a sound strategy, you have turned an intimidating challenge into an achievable goal.

You have more than just a list of exercises; you have a complete blueprint covering the physical, tactical, and mental aspects of this monumental workout. You are armed with the knowledge to go from intimidated to prepared.

You have the plan. Now, it’s time to take the first step. Share your commitment in the comments below, and explore our other training guides to continue your fitness journey.

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This guide was developed by [Name], a CrossFit Level 2 Trainer and Certified Strength and Conditioning Specialist.

FAQ: Your Murph Questions Answered

Can I do Murph with a partner?

Absolutely! A partner murph workout is a fantastic way to tackle the challenge. The most common format is “You go, I go,” where one partner works through a full round (e.g., 5-10-15) while the other rests, and then you switch. Another option is to simply split the total reps in half and work through them together.

Is it okay to do the Half Murph?

Yes, a thousand times yes. Completing a half murph workout is a massive achievement. Scaling a workout is the smartest thing a developing athlete can do. It allows you to experience the stimulus, build confidence, and avoid injury, setting you up for future success. Celebrate that finish line, no matter the distance or rep count.

What’s a good Murph time for a beginner?

For a first-timer or a beginner, there is only one goal: finish safely. The clock is irrelevant. The true victory is in the personal battle, the discipline of training, and the courage to start. For context, many people completing a scaled or murph workout for beginners will finish in the 60-90 minute range, but the only time that matters is the one that gets you across the finish line with pride.