The Murph workout is a legendary fitness challenge that tests mental toughness, physical endurance, and strength. Named after Navy SEAL Lt. Michael P. Murphy, this workout has become a staple in the CrossFit community as a way to honor his heroic sacrifice. If you’re just starting your fitness journey or new to Murph, don’t worry—this guide is designed to help beginners tackle the Murph workout with confidence.
You’ll learn how to break down the workout into manageable parts, scale exercises to your level, and build the stamina needed to eventually complete it unmodified. By the end of this article, you’ll be equipped with actionable tips to take on this challenge while avoiding injury and burnout.
What Is the Murph Workout?
The classic Murph workout consists of:
- 1-mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1-mile run
Advanced athletes often complete Murph while wearing a 20-pound weighted vest, but for beginners, focusing on scaling and proper form is key.
Why Is Scaling Important for Beginners?
Completing Murph without modifications can be overwhelming for someone new to fitness or unfamiliar with high-volume workouts. Scaling allows you to adjust the intensity while still achieving the benefits of the workout. It ensures you avoid injury, build stamina gradually, and maintain proper technique.
Breaking Down the Murph Workout
The Running Portions
The workout begins and ends with a 1-mile run. For beginners:
- Option 1: Jog or walk a shorter distance, like 400 meters or 800 meters.
- Option 2: Use a treadmill at a comfortable pace if running outdoors isn’t an option.
The goal is to build endurance over time. Don’t sprint—maintain a steady pace that allows you to conserve energy for the movements that follow.
Pull-Ups
Pull-ups are one of the most challenging components of Murph. Beginners can modify this movement as follows:
- Assisted Pull-Ups: Use resistance bands or an assisted pull-up machine to support your body weight.
- Body Rows: Perform rows using gymnastic rings or a bar set at an appropriate height.
- Scalable Goal: Instead of 100 pull-ups, aim for 20–50 reps depending on your current strength level.
Push-Ups
Push-ups target your chest, shoulders, and triceps. If performing full push-ups is difficult, scale them:
- Knee Push-Ups: Keep your knees on the ground for added support.
- Incline Push-Ups: Place your hands on a stable surface like a bench or wall.
- Scalable Goal: Reduce the number of reps from 200 to 50–100 based on your ability. Focus on maintaining proper form throughout.
Air Squats
Air squats work your lower body, including your glutes, quads, and hamstrings. For beginners:
- Partial Range of Motion: If full squats are difficult, go down only as far as comfortable while keeping good form.
- Wall Squats: Use a wall for support to ensure proper posture and balance.
- Scalable Goal: Start with 100–150 squats instead of 300.
Partitioning the Workout
Instead of completing all pull-ups, push-ups, and squats in one go, break them into smaller sets for easier management. A popular method is the Cindy-style partition, which consists of:
- 5 pull-ups
- 10 push-ups
- 15 air squats
Repeat this sequence for 20 rounds until you’ve reached the total reps. Partitioning helps prevent muscle fatigue and allows for steady progress through the workout.
Sample Beginner Murph Scaling Options
Table for Scaled Versions of Murph
| Level | Run Distance | Pull-Ups | Push-Ups | Air Squats |
|---|---|---|---|---|
| Beginner A | 400m run | 25 ring rows | 50 knee push-ups | 75 air squats |
| Beginner B | 800m run | 50 assisted pull-ups | 100 incline push-ups | 150 air squats |
| Intermediate | 1 mile run | 75 pull-ups | 150 push-ups | 225 air squats |
Choose the level that matches your current fitness ability and gradually progress toward completing unmodified Murph over time.
Tips for Success
Warm-Up Properly
Before starting Murph, spend at least 10–15 minutes warming up with light cardio and dynamic stretches. Focus on loosening key muscles like your shoulders, chest, hips, and legs to reduce injury risk during the workout.
Rest and Recover
Take short breaks between rounds as needed to catch your breath and recover muscle strength. For beginners, pacing yourself is crucial to avoid burnout halfway through the workout.
Hydration and Nutrition
Stay hydrated before, during, and after the workout. Sip water between rounds but avoid drinking too much mid-workout to prevent cramping. Eating a balanced meal beforehand can help sustain energy levels throughout the session.
Progress Tracking
Record your time and modifications used during Murph so you can measure progress over time. Aim to gradually increase reps or decrease scaling as your endurance improves.
Frequently Asked Questions
How Often Should I Do Murph?
Murph is a high-intensity workout best performed once a week or less to allow adequate recovery time between sessions. Overtraining can lead to fatigue or injury.
Can I Do Murph Without a Weighted Vest?
Absolutely! Beginners should focus on completing the workout without added weight to prioritize form and endurance building first. Adding a vest comes later as your fitness level improves.
How Long Does It Take to Complete Murph?
For beginners, scaled versions of Murph may take anywhere from 30–60 minutes depending on fitness level and modifications used. Full Murph completed by advanced athletes typically takes 45–75 minutes.
Is Murph Suitable for Someone New to Fitness?
With proper scaling and pacing, almost anyone can attempt Murph safely. It’s important to listen to your body and focus on gradual improvement rather than rushing into unmodified versions of the workout.
Conclusion
The Murph workout is not just about physical strength; it’s a test of mental resilience and determination. By scaling movements, breaking down the workout into manageable parts, and pacing yourself effectively, beginners can confidently take on this challenge while building fitness progressively over time.
Are you ready to tackle Murph? Lace up your shoes and begin your journey today! Be sure to track your progress and celebrate every small win along the way.
