“Murph” Strategy Guide: Conquer the Challenge
“Murph” isn’t just a workout — it’s a tradition.
Each Memorial Day, the CrossFit community comes together to honor Lieutenant Michael P. Murphy, a Navy SEAL and Medal of Honor recipient, by taking on this iconic challenge. Whether it’s your first Murph or your tenth, we’ve got everything you need to know to take it on with purpose, strategy, and a little grit.
What is “Murph”?
For Time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
Optional: Wear a 20/14lb weight vest or body armor
This workout is long, demanding, and powerful — just like the man it honors.
Which Version of Murph is Right for You?
We’ve broken down the most common variations so you can choose the one that fits your fitness level, experience, and goals.
1. Unpartitioned Murph (With Vest)
For Experienced Athletes Only
Complete the workout straight through as written — no breaking up the reps. Run 1 mile, then complete all 100 pull-ups, all 200 push-ups, all 300 air squats, then finish with the final mile. Add a 20/14lb vest for the ultimate challenge.
Expected Time: 45–70 minutes
Most grueling version — only attempt if you’ve trained for this volume.
2. Partitioned Murph (With Vest)
Break up the middle portion however you like, with a vest on. One of the most popular ways to partition it is the Cindy Method:
Cindy Method
20 Rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Simple. Effective. Easier to pace and stay moving.
Expected Time: 40–55 minutes
Candy Method
5 Rounds:
20 Pull-Ups
40 Push-Ups
60 Air Squats
Higher reps per set = fewer transitions, but more muscle fatigue. Great for experienced athletes looking to push.
Expected Time: 45–60 minutes
Fun fact: This version was used at the CrossFit Games.
Suggested Method for Most Athletes
20 Rounds:
5 Pull-Ups
5 Push-Ups
15 Air Squats
5 Push-Ups
This keeps each round tight, minimizes push-up burnout, and manages fatigue better across the board.
Expected Time: 35–45 minutes
3. Unpartitioned Murph (No Vest)
Same structure as the RX version, but without the added weight. Still very challenging and best for athletes with solid pull-up and push-up volume.
Expected Time: 45–70 minutes
4. Partitioned Murph (No Vest)
The most accessible version of Murph. Run 1 mile, break up the pull-ups, push-ups, and squats however you like, and finish with the second mile.
Best option for first-timers or anyone looking to honor the day with intention while scaling the physical demand appropriately.
Partner Murph Options
Don’t want to tackle it solo? Grab a partner and take it on as a team!
Partner Unpartitioned Murph
Run both miles together. Then, complete the workout straight through, however you can split the 100/200/300 work however you want between partners — one partner works while the other rests. Great for reducing volume while still embracing the full Murph experience.
*Can be done with or without a vest.
Partner Partitioned Murph
Same idea, but you can partition the reps however you'd like. Alternate rounds, share reps evenly, or adjust as needed. Work together, run together, finish together.
*Can be done with or without a vest.
Why Show Up for Murph?
Murph is more than a workout — it’s a community event, a tribute, and a shared moment of grit and gratitude.
We’ll have:
Tons of members throwing down
Food, drinks, and fun after the workout
A powerful reason to come together and push your limits
Whether you go RX, scale, or go partner-style, you belong out there. Show up, give it your best, and let’s honor the day — and each other — with effort.
See you on the floor. Let’s get after it. 💪🇺🇸