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Murph WorkoutThe Ultimate Hero WOD

1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run. Honor Lieutenant Michael Murphy with the most famous CrossFit workout in the world. Timer with partitioned and RX options included.

Full workout pre-loaded

Partition options (20 rounds)

Weighted vest RX tracking

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Everything You Need for Murph

The complete Murph experience with professional timing

The Full Murph Protocol

1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1 mile run. For RX, wear a 20/14 lb weighted vest. Complete as prescribed or partition the middle work.

Partition Options

Can't do 100 pull-ups straight? No problem. Partition into 20 rounds of 5 pull-ups, 10 push-ups, 15 squats. Or choose your own partition scheme.

Automatic Timing

Start the timer and focus on the work. EVOX tracks your total time, splits for each section, and saves your result for future comparison.

Scaling Options

New to Murph? Start with Half Murph (half the reps) or scale movements. Ring rows for pull-ups, knee push-ups, and walking instead of running.

The Story Behind Murph

More than a workout - a tribute to a hero

Lieutenant Michael Murphy

Navy SEAL who gave his life in Afghanistan on June 28, 2005. He exposed himself to enemy fire to make a satellite phone call for help, saving his teammates. He was posthumously awarded the Medal of Honor.

Memorial Day Tradition

Every Memorial Day, CrossFit gyms worldwide perform Murph in honor of Lt. Murphy and all fallen service members. Join millions of athletes in this tribute workout.

What's a Good Murph Time?

Elite athletes finish under 35 minutes (RX with vest). 40-50 minutes is competitive. 50-60 minutes is solid for most athletes. Your first Murph? Just finish - the time doesn't matter.

Do Murph with EVOX

From warm-up to final mile, we've got you covered

Load Murph

Open the workout library, find Murph, and choose your version: RX (with vest), as prescribed (no vest), or partitioned.

Set Your Options

Select partition scheme if needed. 20 rounds of 5-10-15 is most common. Or go unpartitioned for the ultimate challenge.

Honor the Fallen

Hit start and give it everything. Remember why you're doing this. The timer handles the rest - you focus on the work.

Murph Workout FAQ

Common questions about the Murph Challenge

Murph is a Hero WOD consisting of: 1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, and 1 mile run. For RX (as prescribed), wear a 20 lb vest (men) or 14 lb vest (women). It's named after Navy SEAL Lt. Michael Murphy.

Yes! The most common partition is 20 rounds of 5 pull-ups, 10 push-ups, 15 squats between the runs. Other options: 10 rounds of 10-20-30, or Cindy style (as many rounds as possible). The runs must be done at the start and end.

Elite: under 35 min (RX). Competitive: 40-50 min. Good: 50-60 min. First timer: just finish! Times vary greatly based on fitness level, heat, and whether you wear the vest.

Not required! RX is with vest (20/14 lb), but doing Murph without a vest is still a massive achievement. Start without the vest and add it as you get stronger.

Practice high-volume pull-ups, push-ups, and squats. Do "Half Murph" (half the reps) as training. Build running endurance. Most importantly: practice partitioning to find your best strategy.

Still have questions?

Ready to Honor the Fallen?

Download EVOX and take on Murph with the perfect timer. Track your time, partition your work, and join millions honoring Lt. Michael Murphy.