Every Memorial Day, CrossFit gyms across the country take on one of the most iconic and meaningful workouts, Murph. If you’ve never heard of it, or if you’ve done it before but want to show up better prepared this year, this guide covers everything you need to know: the story behind the workout, how to approach it strategically, and how to scale it so you finish safely.
The Story Behind the Workout
Before we talk reps and strategy, it’s important to understand why we do this workout because that’s what makes Murph different from everything else we do in the gym.
Lieutenant Michael Murphy was a United States Navy SEAL deployed on Operation Red Wing in Afghanistan in 2005. During the mission, his team was compromised and came under heavy fire. In an act of extraordinary courage, Lieutenant Murphy moved to an exposed position to call for help, knowing the risk it carried. He was wounded in the effort and ultimately gave his life to protect his team and his country.
Before his deployment, Lieutenant Murphy had created a workout he called “Body Armor.” He would put on his 16-pound combat vest and work through running, pull-ups, push-ups, and squats as part of his regular training, a routine he shared with his fellow service members. After his passing, CrossFit founder Greg Glassman programmed the workout in 2005, renamed it Murph in his honor, and it has been performed on Memorial Day ever since.
When you do Murph, you’re not just checking a box on a hard workout. You’re honoring Lieutenant Murphy and every man and woman who has made the ultimate sacrifice for this country. Keep that in mind when it gets hard…and it will get hard.
What Is the Workout?
The prescribed (RX) version of Murph is:
- 1-mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1-mile run
The RX version also calls for a 20 lb vest for men and a 14 lb vest for women. The workout must start and end with the run but the inside work can be broken up any way you choose. Completion time typically falls somewhere between 40 minutes and just over an hour.
How to Break Up the Middle
The most popular approach is rounds of Cindy which is 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats. This adds up to exactly 100/200/300 and keeps the rep counts manageable each round. It’s a proven strategy and a great starting point for most athletes.
Another option is 10 rounds of 10-20-30. That’s 10 pull-ups, 20 push-ups, and 30 air squats per round. This works well for more conditioned athletes who can hang on to bigger sets, but the push-ups in the later rounds can become a serious wall. A smart workaround is to split your push-ups around the air squats (10 pull-ups, 10 push-ups, 30 squats, 10 push-ups) to give your chest and shoulders a breather.
Some athletes go unpartitioned, knocking out all 100 pull-ups, then 200 push-ups, then 300 squats straight through. It’s grueling and requires serious mental toughness, but it’s a valid approach if you have the strength endurance to back it up.
Whatever method you choose, the push-ups will likely be your limiting factor. Breaking them up early and often is almost always the smarter play.
How to Scale Murph
Scaling Murph is not weakness. The goal is to do something that is challenging for you, on that day, at your current fitness level. Overdoing it in year one is the fastest way to make sure you don’t want to come back next year.
Here are the most effective scaling options:
Running: Swap the mile runs for 800-meter runs, or even 400 meters if needed. Rowing or biking are solid substitutes if running isn’t accessible for you.
Pull-ups: Ring rows, seated pull-ups on the adjustable bar, or banded pull-ups are all great options. Choose the variation that allows you to keep moving with good form throughout.
Push-ups: Elevate your hands on a box, bench, or bar to change the angle and reduce the load. Snake push-ups are another great option to keep volume manageable.
Air squats: Reduce the total reps to a volume you can sustain. If you’re stopping mid-set consistently, that’s a clear sign to scale back.
A popular scaled version we’ve run at CrossFit Topside is an 800-meter run, followed by 50 pull-ups, 100 push-ups, and 150 air squats, finished with another 800-meter run. It preserves the spirit of the workout while keeping it within reach for athletes still building their base.
How to Show Up Ready
A few practical tips to set yourself up for success:
- Eat well the night before and the morning of. Keep it light and easy to digest. Fruit, oatmeal, or a small balanced meal. Avoid heavy fats right before the workout.
- Hydrate. Bring water and electrolytes.
- Get a good night’s sleep. Simple, but important.
- Bring grips if you use them for pull-ups, and wear whatever footwear has felt comfortable on your recent runs.
- Arrive a little early if you want extra warm-up time. We’ll run a group warm-up before we start, but some athletes like a little extra prep.
The Point Is the Meaning
At the end of the day, your finish time doesn’t matter. Your strategy doesn’t matter. Whether you did it RX or scaled doesn’t matter. What matters is that you showed up, did the work, and took a moment to be grateful for your health, your fitness, and the freedom that so many gave everything to protect.
We’ll see you Memorial Day. 🇺🇸
Not a member yet? If you’re interested in joining us for Murph or want to learn more about CrossFit Topside, visit us at HEREÂ , we’d love to have you.
