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!
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.
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
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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
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.
Final Words
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!
This article’s part of a series to help you get your best Murph score yet.
Want the full breakdown? Check out the rest of the series below:
- The Ultimate Checklist: Murph Memorial Workout For Beginners
- How to Scale Murph Workout With These Easy Steps!
- How to Scale Pull-Ups for Murph Workout
- How to Use a Weighted Vest for Murph Workout
- Memorial Day Murph Workout: The Ultimate Strategy
- Murph Workout Training Plan
- What is the CrossFit® Murph Challenge?
- What’s a Good Time for Murph? Let’s break it down
- Are You Doing Air Squats Correctly in Murph?
- Pace Murph Workout Based on Your Fitness Level
- Recover After Murph Workout Without Losing a Week
Frequently asked questions: Murph training plan
How many weeks before Murph should I start this training plan?
The plan above kicks off on May 1st with Memorial Day at the end of May, so you’re looking at roughly 3 to 4 weeks of prep. That said, the earlier you start the better. If you’ve got 6 to 8 weeks, even more so. The training plan is progressive by design — more volume each week — so the more time you give yourself to build into it, the better you’ll feel on the day.
Should I train with a weighted vest during the prep weeks?
Only if you’re planning to wear one on Memorial Day and you’ve used one before. If that’s the case, introduce it gradually — maybe one session in Week 3 and one in Week 4, not right from the start. If you’ve never trained in a vest, skip it for now. Get the movement volume right first. The vest is a problem for another year.
What if I can’t do pull-ups yet — can I still follow this plan?
Yep, absolutely. Swap the pull-ups for your best scaling option throughout: jumping pull-ups, ring rows, or banded pull-ups. The training plan is about building volume and conditioning in the same movement patterns as Murph. The specific scale doesn’t matter as much as showing up and doing the work consistently each week.
How do I know if I’m ready to attempt full Murph?
A good test: can you get through the Week 4 session (400m run, 3 rounds of 10/20/30, 800m run, 5 rounds of 10/20/30, 1-mile run) feeling challenged but not completely wrecked? If yes, you’re in good shape. If that session floors you for two days, you might want to scale Murph on the day or give yourself an extra week of prep.
Can I do this training plan on top of my regular CrossFit® programming?
You can, but be smart about it. These sessions are meant to be in addition to your regular training, not replacing it. If you’re already training 5 days a week and you stack this on top without adjusting anything else, you’re going to accumulate fatigue fast. Treat one of these prep sessions as a substitute for a conditioning piece in your regular programming, not an add-on.
How do I recover between training sessions?
Plenty of protein, plenty of sleep, and don’t underestimate the soreness that’ll come from the pulling volume specifically. Your lats and biceps will let you know after the first couple of sessions. Active recovery on rest days (walking, easy rowing, mobility work) is going to serve you much better than sitting still. Stay hydrated throughout the prep period, not just on Murph day.