Murph: How to Approach the Workout With Purpose
Every year on Memorial Day, CrossFit gyms around the world take on one of the most well-known Hero workouts in CrossFit: Murph.
The workout is simple on paper:
- 1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
At CrossFit Broken Chains, we’ll be taking on Murph this Monday with three heat times:
- 5:30 a.m.
- 7:00 a.m.
- 8:30 a.m.
There will be a one-hour time cap, so come prepared and ready to go.
First Things First: What Counts as RX?
This is probably the most common question—and honestly, it’s the least important one.
The better question is:
What version of this workout allows me to honor it, challenge myself, and still train smart?
The original version says that if you have a weight vest, you can wear it—but it is not required.
- Some athletes will wear a vest.
Some will not.
Some will partition the reps.
Some will not.
Some will scale the volume.
Some will partner up. - All of that is fine.
The goal is not to destroy yourself. The goal is to step into a challenging workout, give an honest effort, and walk away better—not injured, not overheated, and not completely wrecked.
Know Your Options
One of the most effective ways to approach Murph is by partitioning the reps:
- 1-mile run
20 rounds of:
5 pull-ups
10 push-ups
15 air squats
1-mile run
This keeps the reps manageable and allows you to keep moving.
A more advanced and significantly more difficult version is unpartitioned:
- 1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
This version requires a high level of strength endurance and rest management. It is not for everyone.
If this is your first time—or if you know your current capacity isn’t quite there yet—scaling is absolutely appropriate.
A half version could look like:
- 800-meter run
50 pull-ups (or ring rows/banded)
100 push-ups
150 air squats
800-meter run
Another great option is to partner up. Run together, then split the reps however you need to. This allows you to keep moving while managing fatigue.
Don’t Walk Into This Blind
If you’ve been training consistently—especially on Mondays—you already have a good sense of what this workout is going to feel like.
Use that information.
- If push-ups tend to fall apart quickly, scale early.
If pull-ups aren’t there yet, modify them.
If running in the heat is a challenge, pace it appropriately. - Murph is not the day to pretend you’re a different athlete than you’ve been in training.
- Be honest about where you are. Then go to work.
Prepare Before Monday
The low-hanging fruit matters here.
Don’t start Memorial Day weekend by partying too early and then expect your body to perform at a high level on Monday morning.
Hydrate. Eat well. Sleep. Avoid alcohol leading into the workout if you want to feel good and perform well.
Sleep is one of the most overlooked performance tools we have.
If you can, aim to get at least 8 hours of quality sleep the night before. That means getting to bed early and giving your body the opportunity to recover.
Showing up well-rested will make a noticeable difference in how you feel, how you pace, and how you perform.
Don’t let a late night ruin a great workout.
Also, don’t come in on an empty stomach. Have something simple and digestible about 1–2 hours before the workout:
- Protein shake
- Banana
- Eggs
- Peanut butter
- A simple Zone-style meal
You want fuel in the tank.
Hydration is just as important—especially in the Florida heat. During longer efforts like this, athletes can lose 1–2 liters of sweat per hour, depending on conditions and intensity. That’s significant.
A good general guideline is to consume fluids regularly leading up to the workout and consider adding electrolytes or sodium to help maintain performance and prevent cramping.
Final Thought
Murph is hard.
It’s supposed to be hard.
But hard does not mean reckless.
This workout is about effort, discipline, and respect—for the workout, for yourself, and for the people around you.
Choose the right version.
Show up prepared.
Push yourself—but don’t be foolish.
At CrossFit Broken Chains, we’re going to show up, suffer a little together, cheer each other on, and get through it as a community.
And yes… we’ll earn those donuts afterward.
Easy Day. See you at the box! 💪
