“Murph” Strategy Guide: Conquer the Challenge

“Murph” isn’t just any workout it’s a CrossFit tradition that combines challenge, community, and tribute. Each Memorial Day, athletes from around the world take on this iconic CrossFit workout to honor Lieutenant Michael P. Murphy, a Navy SEAL and Medal of Honor recipient. 

Whether it’s your first time or your tenth, knowing how to do the Murph, understanding Murph rep schemes, and learning Murph strategies can make the experience more purposeful, safe, and rewarding.

What is the Murph Challenge?

The Murph is a benchmark CrossFit workout designed to test strength, endurance, and mental toughness. The classic structure is:

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.

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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.

Note: Murph is a true test of grit, strength, and community. At CrossFit Sanitas, our coaches guide you to pick the right variation, pace your reps, and maintain proper form for a safe and rewarding experience. Join fellow athletes, push your limits, and celebrate every rep. Sign up today and tackle Murph with us!

Murph Strategies and Tips

Success in Murph isn’t just about raw strength; it’s about pacing and planning. Here’s how to approach it:

• Break Up Reps Wisely: Use partitioned methods to avoid burnout. For example, the Cindy Method or a 20/20/30 breakdown for push-ups and squats

• Scale Smartly: If pull-ups are challenging, consider band-assisted pull-ups or ring rows

• Hydration & Nutrition: Ensure proper fuel and hydration before tackling Murph

• Warm-Up Properly: Dynamic stretches, light pull-ups, and air squats prepare your body

• Use Murph Variations: Options include half Murph workouts, Murph workout modified, or alternative Murph workouts to fit your level

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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. 💪🇺🇸

The Murph workout is more than a physical test; it’s a challenge that builds mental toughness, endurance, and respect for a hero’s legacy. Choosing the right variation, pacing yourself, maintaining proper form, and implementing practical strategies ensures you can complete the workout safely and effectively. 

Whether you attempt it solo or with a partner, with a vest or without, Murph is a rewarding accomplishment for every CrossFit athlete.

Key Takeaways:

• Plan your Murph strategy before starting.

• Choose the right variation for your fitness level.

• Pace yourself, maintain proper technique, and breathe steadily.

• Recovery and nutrition are essential for post-workout performance.

• Murph is about consistency, resilience, and completing the challenge safely.

By following this guide, you’ll be prepared to face the Murph challenge with confidence and efficiency.