Murph

hero

The most famous Hero WOD. 1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run — with a 20 lb/14 lb weight vest (Rx). Named after Navy Lieutenant Michael Murphy.

Est. 2005

Rx Standards

Scheme

For time (with weight vest Rx)

Rx Male

20 lb vest

Rx Female

14 lb vest

Movements

602 total reps

1Run1 mile

100Pull-up

200Push-up

300Air Squat

1Run1 mile

Performance Levels

Beginner

60:00++

Beginner

60:00++

Intermediate

40:00 — 55:00

Intermediate

40:00 — 55:00

Advanced

30:00 — 40:00

Advanced

30:00 — 40:00

Elite

< 30:00

Elite

< 30:00

Tips & Strategy

•Partition the middle: 20 rounds of 5-10-15 is the most popular strategy
•Don't go out too fast on the first mile
•Push-ups are usually the bottleneck — pace them
•Scaled (no vest) is perfectly valid for your first Murph

Origin

Named after Navy Lieutenant Michael Murphy, killed in Afghanistan on June 28, 2005. Traditionally performed on Memorial Day.

Other WODs in this category

Badger

3 rounds for time

5 rounds for time

Josh

21-15-9 / 42-30-18

21-15-9

Loredo

6 rounds for time

Luce

3 rounds for time (with weight vest)