Murph
1-Mile Run, 100-200-300, 1-Mile Run
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The workout (Rx)
For time
- 1 mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1 mile run
Wear a 20/14 lb (9/6 kg) vest or body armor. Partition the pull-ups, push-ups and squats as needed.
| Rx load | Men | Women |
|---|---|---|
| Weight vest or body armor | 20 lb (9 kg) | 14 lb (6 kg) |
Scaling Murph
Keep the intent of the workout and pick the version you can finish moving well.
SC Scaled
For time: 1 mile run 50 pull-ups (banded, jumping or ring rows) 100 push-ups (knees as needed) 150 air squats 1 mile run No vest. Partition as needed.
Beginner
For time: 800 m run 50 ring rows 100 push-ups (knees or hands on a box) 150 air squats 800 m run No vest. Partition as needed.
Murph times by level
| Level | Typical time |
|---|---|
| Beginner | Over 60:00 |
| Intermediate | 45:00–60:00 |
| Advanced | 38:00–45:00 |
| Elite | Under 38:00 |
Approximate Rx times with a vest, from community results. Many first attempts are scaled and take an hour or more.
All-time leaderboard
7 scoresEvery score from FitClash challenges linked to Murph.
About Murph
Murph honors U.S. Navy Lieutenant Michael P. Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005, during Operation Red Wings. He was posthumously awarded the Medal of Honor for his actions that day.
The workout was one of his favorites. He called it "Body Armor" and did it wearing a weighted vest. It's now the best-known hero workout, and many gyms and athletes complete it on Memorial Day in his memory.
Tips for Murph
- Partition the middle. A common split is 20 rounds of 5 pull-ups, 10 push-ups and 15 squats.
- Push-ups usually fail first. Keep sets short and stop a few reps before failure, especially with a vest.
- Run the first mile easy. You'll need your legs for 300 squats and a second mile.
- Drink water beforehand and keep some nearby. On a hot day, Murph is long enough for dehydration to matter.
- Wear the vest only once you can finish the workout without it in a reasonable time.
Murph questions
What is the Murph workout?
Murph is a 1 mile run, 100 pull-ups, 200 push-ups, 300 air squats and another 1 mile run, for time. The Rx version is done in a 20 lb (9 kg) vest for men or 14 lb (6 kg) for women. You can split the pull-ups, push-ups and squats into any rounds you like, but both runs are done in full.
What is a good Murph time?
With a vest, under 45 minutes is a strong time and under 38 minutes is elite. A first attempt often takes an hour or more, and that's fine.
Who is Murph named after?
U.S. Navy Lieutenant Michael P. Murphy, who was killed in Afghanistan on June 28, 2005, and was posthumously awarded the Medal of Honor. Murph was one of his favorite workouts.
How do I scale Murph?
Drop the vest first, then cut the reps: 50 pull-ups (banded, jumping or ring rows), 100 push-ups and 150 squats, keeping both runs. For a beginner version, shorten both runs to 800 m as well.
Who's fastest at Murph?
Create the challenge, drop the link in your group chat, and settle it on the leaderboard. No app or account needed to submit a score.