Murph
For time:
Run 1 mile
100 pull-ups
200 push-ups
300 air squats
Run 1 mile
Partition the pull-ups, push-ups, and squats as needed. If you’ve got a 14/20-lb vest or body armor, wear it.
Or
Review the list of Hero workouts and honor someone with an all-out effort.
Post your choice of workout and result to comments.
If you perform Murph, don’t forget to log your score in the Progress tab in the CrossFit app. You can also support the Murph Challenge by officially registering at themurphchallenge.com or by donating directly to the Lt. Michael P. Murphy Memorial Scholarship Foundation at murphfoundation.org.
Today’s workout was created in 2005 in memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005. This workout was one of Murphy’s favorites, and he’d named it “Body Armor.” It is now referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Compare to 240527.
Stimulus and Strategy:
By design, most Hero workouts are meant to be extremely grueling, arduous, and mentally challenging. Many contain a very high volume of reps. Keep in mind that “challenging” is relative, and athletes should adjust workouts to align with their physical and psychological tolerances. If you are performing Murph, partition the pull-ups, push-ups, and squats as needed. Consider 20 sets of 5 pull-ups, 10 push-ups, and 15 air squats, or 10 rounds of 10 pull-ups, 20 push-ups, and 30 air squats. If you have completed Murph previously, consider performing the pull-ups, push-ups, and air squats unpartitioned. Beginner athletes should reduce the work to a level that is attainable yet challenging.
Scaling:
Reduce the repetitions of the pull-ups, push-ups, and air squats. Reduce the distance of each run.
To reduce the complexity of the pull-up, consider ring rows. For the push-ups, perform this movement from the knees or with your hands on a 30-inch box. For the air squats, perform this movement to a target that allows for a pain-free range of motion.
In case of injury or limitation, perform 1,600/2,000 meters on a rower (this should be a last resort) or 3,500/5,000 meters on an Echo bike.
Intermediate option:
For time:
Run 1 mile
50 pull-ups
100 push-ups
150 air squats
Run 1 mile
Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 25 minutes into your workout.
Or
Hero workout of your choice.
Review the list of Hero workouts and honor someone with an all-out effort.
Beginner option:
For time:
Run 800 meters
Then, 10 rounds of:
5 ring rows
10 push-ups with hands elevated on a box
15 air squats
Then, run 800 meters
Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 20 minutes into your workout.
Or
Hero workout of your choice.
Review the list of Hero workouts and honor someone with an all-out effort.
Coaching cues:
In the push-up, squeeze your thighs, glutes, and abdominals to move the body up and down as one unit.
Resources:
Running Workshop: Pose Alignment
The Kipping Pull-Up
The Push-Up
The Air Squat
The Ring Row.
Push-Up Tips
Comments on 250526
131 Comments
Rx 65:24
240527: Intermediate option, w/ 9kg vest - 47:46
Josh - Rx'd
16:24
M/40/5'9"/195
W. 22 row pulls 1 x CFWU
M. For time:
Run .5 mile
10 rounds of
10 ring rows
10 pushups
15 squats
Run .5 mile
With 20# ruck
50:20. Hands elevated pushups
A.
20 lbs vest, normal secuencie.
Murph 55:35 rx
(with 20lbs vest and Cindy-style partitioning).
Notes:
Miles: 1st: 9:00 2nd: 9:30.
Rounds ranged between 1:11 and 2:22, averaging 1:51.
Posted later because on that day I could not comment.
Second time unpartitioned
58:02 without vest
CrossFit AFK
65:45 - Sc (30lb vest)
R.I.P.
M/28/86kg - Intermediate
43:00
1/2 Murph, no vest, nice and easy on the runs (only felt knee pain on last half of second run)
10/20/30 partition
31:25
M/55 👨🏻🦳
unweight, partitioned on 10 sets of 10 pull ups, (10 push ups, 15 squats) x 2
10:08 - 1.6 km
2:03, 3:13, 3:16, 3:25, 3:51,
3:57, 3:57, 3:41, 3:37, 3:18,
12:16 - 1.6 km
TT -> 55:42
Intermediate
47:36
1 mile
10x of 5 jump pull, 5 push, 15 squat, 5 push
1 mile
I am so out of running shape. Had to fast walk about 80% of the second mile
M56/150
36:10 no vest. PR!
5-10-15 x 20
’21=42.25
’22=39:40
’23=36:20
’24=39:15
M/45/140lb
50:36 RX (w/ 25lb vest)
*3:30 slower than 2023. Should've done EMOM-20 @ 5/10/15.
Unpartitioned Rx’d, 1:08:35
Performed 5/25
Unweighted; 20 rounds of 5,10,15 - 51:15. Mostly strict pullups (can't kip or do butterfly).
1 mile run
10 rounds
10 pulls ups
20 push ups
30 squats
1 mile run
Time : 44:40
M/39/6’/178#
”Murph”
49:48 with 20-lb. vest. Partitioned 25 rounds of 4/8/12.
Réquiem ætérnam dona eis Dómine; et lux perpétua lúceat eis. Requiéscant in pace. Amen.
Completely unsat for mainsite to go dark on the most important posting day of the year. C'mon, HQ.
Murph, sans weight vest, 43:28 on a flat course in Indiana basically at sea level
7 rounds of 10/20/30
6 rounds of 5/10/15
62/5'8"/158
Peace to the families of all servicemembers who gave their lives in service to our country. May the rest of us use their sacrifice as a remembrance to not squander the country and the Constitution they died protecting.
My 12th consecutive Memorial Day Murph. Done on at least 8 different courses, in at least 4 states, from flat to hilly and from sea level to 8500'. PR is 35:32 in 2018, worst time is 52:25, done in 2023 on my home hilly course at 8500'.
“Yeti” 28:57 as rx’d except not really for time-stayed with Sarah for morale until the last 200m of the run, we did 5’s through the first set of pull-ups, and 1’s through the muscle ups, I did 1+2+3+4 on the second set of muscle ups, and 15+10 on pull-ups. (Should’ve just done 25 straight I think)
46/176cm/176lbs
“Ryan So”
For time:
1,600-meter run
Then,
4 rounds of:
9 power cleans
2 strict pull-ups
14 burpees
Then,
3 rounds of:
13 box jumps
13 push-ups
50 double-unders
Then,
1,600-meter run
♀ 14-lb weight vest for run, 95-lb barbell, 20-inch box
♂ 20-lb weight vest for run, 135-lb barbell, 24-inch box
As rx’d, 48:46.
My 13-yo son joined me today, doing 45-lb power cleans, single-unders, and rest rx’d. The first run was too easy for him, so he carried a 12-lb. medicine ball for the second run, and he still smoked me.
RIP Detective So
52m/5'10"/185
800 mt run
10 round
5 Australian pull ups
10 deficit push up
15 air squat
800 mt run
66:53
20lb vest
1mile run
100 pull ups
200 push ups
300 air squats
1mile run
54:53
67:57
1 mile run
50 kipping pullups
50 pushups + 50 knee pushups
150 squats to target
1 mile run
RX 60:35min.
01:07:21
58:08
Can’t do a pull up yet so did TRX rows, don’t have rings at my gym.
Also did 1600M row instead of the mile run.
Partitioned 10/20/30
Can only go up from here!
Rx, no vest
1mile-> 7.27
5/10/15 x 20 -> 22.29
1mile -> 9.56
Total: 39.53
Double Murph (no vest) 1:40:10
+8 minutes to change clothes, shoes, and rehydrate it was a hot and humid day
Double Murph! Respect
No...that's amazing...respect. I can't imagine how sore you were on Tuesday. Bravo, bravo, bravo Jonathan.
My goodness, that’s a ton of work! Bravo sir!
M/35/212#/73”
Murph
45:50
20# vest on the run no vest on reps
38 / M / 5'9" / 140lbs
(Completed 5/26)
1/4 Murph, Cindy style (5/10/15), no vest
13:48
I've clawed my way back to where I could have done 1/2 Murph again, but I wanted a comparison to last year at this same scale (17:36).
Murph
Veste 22 points
41:14
1.6km 7:34
middle 24:45
Emom 45 sec 33 rounds
3 pull ups
6 push up
9 squats
** first round 4/7/10
1.6km ~9min
🥵😅🙌
vest 22 pounds
Great job!
one with an all-out effort.
Beginner option:
For time:
Run 800 meters
Then, 10 rounds of:
5 ring rows
10 push-ups with hands elevated on a box
15 air squats
Then, run 800 meters
31.54
Great work Charles!
Great job nonetheless!
Thank you to all the men and women who made the ultimate sacrifice for our freedoms.
Murph
42:11 with no vest
*good test on the ankle for running and it felt good for the most part, just seems like not full range in the foot falls yet..
Nice job; glad the ankle is feeling good!
Nice work!
47:44 (no vest)
m/41/197#
Nice job!
Saturday Murph with 20 LB vest….sub’d 2.5 miles assualt bike for run. Legs only…41:29 Cindy 5/10/15
Sunday…No vest….assault bike…unbroken 51:34
Nice work!
Another double. Wow. Fantastic, Bubba.
Gratitude to all the fallen heroes. I make sure to think of y’all when this really starts to hurt.
Completed on 26May2025
Rx’d: 37:28
PR is 32:18 (in 2023). Last year was 36:08. I need to start training specifically for Murph. I used to do that and got much better results when I did.
M/ 42y/ 171lb/ 68”
Still a great time, broski!
Definitely an awesome time @ Rx! Nice!
Great work, bro!
That's pretty fast rx. Nice work, CN.
Rx (5-10-15 scheme)
43:51
Ran a slightly different route this year, just one nice hill for each run. I think the vest got lighter 🤔
240527
Began Rx, almost passed out and threw up, so I dropped the vest for the last 4 rounds and run. Runs outside ~100' of gain. - 74:39
230528
Rx (10-20-30 scheme) - 60:04
220529 - at a park
Rx - 58:22
210528
Rx - 56:53
Congrats on the PR!
Nicely done!
Well done!
Nice improvement!
Daughter (15)
250530
Beginner version [10 rounds of 5/10/15 ring rows, incline pushups to 24" box, air squat]
43:17
split into 20 sets of 5/10/15
Nice time!
No vest
44:22 partitioned into 20 rounds for middle section
Great job!
Nice work!
Murph Rx 39:01
*Performed as:
10 rounds of:
10 Pull-ups
20 Push-ups
30 Squats
**With a Crew of 55 members at my Affiliate!
Was anyone even close to your time!?
Great job, Derek!
I had 3 Athletes beat me!
That’s awesome!
Murph Saturday- 42:45
Murph again Monday- 42:45
(no vest)
unintentional pacing
Nice!
Twice in a row! Unstoppable!
Well done! Well done! 👍 👍
No way. That's fantastic.
Strict Murph
42:02 RX
Great work, strict too!
banded pull-ups and hand release push ups
10 sets of 10, 20, 30 rep scheme 58:01
Well done!
Nice work!
M/22/5'7/210
20lb vest / 56:28
5-10-15
Rounds 14/15/16/18/19/20 subbed 5 pull ups for 10 Australian pull ups
Wife - 53:08 @ 8lb vest
5 Australian Pull Ups / 10 Box Push Ups / 15 Squats
Great job, you two!
Great job guys!
Nice work!
M50/78kg/179
Intermediate option:
For time:
Run 1 mile
50 pull-ups
100 push-ups
150 air squats
Run 1 mile
38:30
Great job!
Murph 52:22 no vest.
Well done!
Rx,
Runs on the trueform
Partitioned into 10 sets of 10/20/30
45:55
240527
Runs on the trueform, Unpartitioned
66:02
Nice improvement!
Great job!
Nice work!
Donny
21-15-9-9-15-21 reps for time of:
Deadlifts
Burpees
♀ 155 lb
♂ 225 lb
Scaled to:
Deadlifts, 80kg
Burpee up-downs
18:36
240527: Murph
Intermediate option, w/ 9kg vest
47:46
Well done!
57:54 no vest + strict pull ups
Great job, strict too!
ok, looks like we are back.
1hr 3mins for my first Murph. scaled complexity but did Rx reps: TRX pulls and pushups on a 24inch box. my arms are tight today
Congrats!
Weeeee're baaaack!
Did Murph yesterday:
20# plate carrier for the whole thing, Rx reps/runs, jumping pulls ups, mix HR push ups & to low bench-unpartitioned
34:27
Compare to: 34:35 (same scale)
Thank you to all who serve, have served, or plan to. Your sacrifice is acknowledged & appreciated on Memorial Day & every day!
Rest Easy Lt. Michael Murphy~
nice one Favo!
Exceptional, especially unpartitioned, Favo! Thank you for your kind words.
Fantastic!
Great work, and you improved!
No vest (as per my usual)
41:16 (PR)
Subdivided at
3x 20-40-60
2x 15-30-45
1x 10-20-30
My 2nd run was faster than my 1st (??!!).
Congratulations on PR!
Congrats on the PR!
PR!!!!!
M/36/210#/6’2”
“The Don Father” - tribute workout for a close friend.
For time:
1,000 calorie row
Nice way to honor a friend.
What Favo said.
Agreed, Great Tribute
Great work!
Great time!
Pull-ups at Murph volume, especially weighted, weren't happening so chose another WOD. Additionally, complimentary to what I did for 240527 (Maxton).
TPT9000
For time:
100-meter run
Then, 9 rounds of:
8 burpees
26 kettlebell swings
21 wall-ball shots
100-meter run
♀ 35-lb kettlebell, 14-lb ball to 9-foot target
♂ 44-lb kettlebell, 20-lb ball to 10-foot target
If you have a 14-/20-lb weight vest, wear it.
Scaled KBS to 35# DB (heaviest I have at home and no KBs), otherwise Rx, 54:41.
Staff Sgt. Ryan Knauss, assigned to the 9th Battalion, 8th Psychological Operations Group (Airborne), died Aug. 26, 2021, after sustaining wounds from a PBIED outside Abbey Gate, Hamid Karzai Airport, Kabul, Afghanistan while conducting non-combatant evacuation operations. SSgt was the only Soldier among the 13 killed that day. The other 12 lost were 11 Marines and 1 Sailor from the 24th Marine Expeditionary Unit.
You are gone but you, the others lost that day, and your sacrifice are not forgotten. You have my utmost gratitude and respect. Rest easy my brothers and sisters.
Awesome job! That's one I have not done; thank you for sharing it & for your service too. Hope the shoulder keeps improving.
Nice work, Lincoln!
Nice work!
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