“Murph”
For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
*All with a Weight Vest (20/14 lb)
From WODwell–
How do you perform the “Murph” workout?
Start and end the workout with a mile Run. Partition the Pull-Ups, Push-Ups, and Squats as needed. Women wear a 14 lb. weight vest, and men wear a 20 lb. weight vest.
How do you score the “Murph” workout?
Score is the time it takes to complete all the movements, including both runs.
What is a good score for the “Murph” workout?
– Beginner: 63-71 minutes
– Intermediate: 47-58 minutes
– Advanced: 36-41 minutes
– Elite: <35 minutes
What are the tips and strategy to use for the “Murph” workout?
If you choose to partition the reps (which is the original intent of the workout) partition them as follows: 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats. In the CrossFit community, this is known as performing 20 rounds of “Cindy.” It’s the most efficient way to partition such a high volume of reps.
What is the intended stimulus for the “Murph” workout?
While this WOD is an endurance-type workout, it should be performed in approximately an hour or less. If, for example, it takes you 90+ minutes to complete, you’ve altered the stimulus and lost the requisite intensity – meaning you should consider scaling.
How do you scale the “Murph” workout?
Beginner
“Half Murph”
1/2 mile Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
1/2 mile Run
(no Weight Vest)