The workout
Women: 1 mile Run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run (Rx with 6 kg vest)
How Murph works
Murph is a chipper: a long list of movements you "chip away" at once, from top to bottom. You can break up the reps, but not change the order. Your score is your total time.
Murph is one of the Hero WODs. Hero workouts carry the names of soldiers, police officers and first responders who died in the line of duty. They're long, heavy and demand grit. Many boxes do them together on memorial days.
What's a good Murph time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | up to 40:00 | up to 44:00 |
| Advanced | up to 48:00 | up to 52:50 |
| Intermediate | up to 1:00:00 | up to 1:06:00 |
| Beginner | up to 1:15:00 | up to 1:22:30 |
| Novice | over 1:15:00 | over 1:22:30 |
Tips for Murph
A long workout. Start slower than feels right and break high-rep movements into small, even sets from the very beginning. Staying hydrated and breathing steadily pay off here.
How to scale Murph
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Run: Shorter distance; Walk-run intervals
- Pull-up: Banded pull-up; Jumping Pull-up from a box
- Push-up: Push-up with hands on a box; Push-up on your knees
- Air Squat: Squat to a box; Squat holding on to a rack