Murph Workout Training Plan

Written By Shona  |  Murph 

The CrossFit Murph Challenge is a workout named after a fallen Navy SEAL, Lt. Michael P. Murphy, who was killed in action in Afghanistan on June 28, 2005. This workout was created to honor his sacrifice and service, and it has become a popular event for CrossFit athletes all over the world.

In this article I’m going to give you the ultimate Murph training plan, including how to warm up for the workout itself, and what you can do in the weeks leading up to it to prepare!

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If you need a refresher, here’s the work to be completed for time in hero WOD Murph;
  • One-mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 squats
  • One-mile run

(wearing a 20lbs vest for males/14lbs vest for females)

The pull-ups, push ups and squats can be partitioned any way.

How to Warm Up For Murph?

Start off by increasing your body temperature - 3 minutes of moderate movement on an erg of your choice, or a gentle jog should do the trick! If you’re feeling particularly tight, you can add in some stretches and shoulder openers here before moving on to a more specific warm up related to the workout itself;

  • 3 Rounds for Quality:
  • 10 Push up into Downward Dog (pause in downward dog)
  • 10 Air Squats with a 3s eccentric 
  • 10 Kip Swings 
  • 3 Strict Pull-ups

Remember that the job of the warm up is to prepare our bodies for the movements in the workout, so make sure that whatever warm up you go for, it mimics the patterns in the WOD.

Murph Workout Training Plan

How Do You Prepare For Murph?

You (hopefully) wouldn’t attempt to hit a 1 rep max deadlift without following a progressive strength program in the weeks leading up to it, and Murph is no different. The volume in Murph is likely a lot higher than you’re used to in your usual fifteen minute workouts so it’s a good idea to build up gradually. 

Here’s an example of a simple Murph training plan you can follow starting today!

Week Beginning May 1st

Every 5 Minutes for 30 Minutes:

  • 200m run
  • 2 Rounds:
  • 5 pull-ups
  • 10 push-ups
  • 15 air squats

Total Run Volume: 1200m

Total Reps: 360 


Week Beginning May 8th

8 Rounds:

  • 200m run
  • 6 pull-ups
  • 8 push-ups
  • 20 air squats
  • 8 push-ups
  • 6 pull-ups

Total Run Volume: 1600m

Total Reps: 384


Week Beginning May 15th

800m run

7 Rounds:

  • 5 pull-ups
  • 10 push-ups
  • 15 air squats

800m run

7 Rounds:

  • 5 pull-ups
  • 10 push-ups
  • 15 air squats

800m run

Total Run Volume: 2400m

Total Reps: 420


Week Beginning May 22nd

400m run

3 Rounds:

  • 10 pull-ups
  • 20 push-ups
  • 30 air squats

800m run

5 Rounds:

  • 10 pull-ups
  • 20 push-ups
  • 30 air squats
  • One-mile run

Total Run Volume: 2800m

Total Reps: 480


Murph

Total Run Volume: 3200m

Total Reps: 600


What Workouts Can You Do For Murph?

There are so many different ways you can approach this workout. If you don’t fancy the classic 100, 200, 300, you can partition the reps to keep moving throughout.

Here are some of my favorite ways to split the reps;

20 Rounds:

  • 5 pull-ups
  • 10 push-ups
  • 15 air squats

Or, if you know 10 push ups at a time is going to slow you down, try splitting them like this;

20 Rounds:

  • 5 push-ups
  • 5 pull-ups
  • 5 push-ups
  • 15 air squats

Too easy?
You can cut the number of rounds back, increasing the number of reps per set;

10 Rounds:

  • 10 pull-ups
  • 20 push-ups
  • 30 air squats

If the overall volume seems way too high for your current fitness level, ‘Half Murph’ is a great option;

Half-mile Run

10 Rounds:

  • 5 push-ups
  • 5 pull-ups
  • 5 push-ups
  • 15 air squats

Half-mile Run

They may not all be “Rx”, but if you find one that suits your ability and fitness level, that’s all that matters! There’s little point in slaving away for hours on end just so you can collect your Rx badge of honor at the end. Choose a workout that will provide the right stimulus and you can work towards Rx’ing it another year. 


Useful Links To Help You With Murph

To Summarize

Murph is an extremely challenging workout, especially if you choose to wear a weighted vest, so make sure you’re well prepared and sufficiently warm before hitting this one!

If you’re reading this with a few weeks to spare, I highly recommend following the plan outlined above to make sure you’ve built up the volume gradually - otherwise your body is in for a shock!

Lastly, don’t forget to leave your ego at the door, remember the ‘why’ behind this workout, and have fun with your buddies at the gym!

  • Thanks for the plan. How many days a week should the training workouts be done? I plan to do 3 days a week.

    • Hi Darren! 3 days a week is perfect! If that’s the normal volume your body is used to, then you don’t want to be drastically changing things up. Thanks!

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