Do I have to partition the work?

No, but partitioning is recommended for most athletes. You can do all 100 pull-ups, then all 200 push-ups, then all 300 squats if you prefer, but this is extremely challenging.

Should I wear a weight vest?

The weight vest is technically required for the 'RX+' version, but most athletes do Murph without a vest. Only add the vest if you can complete Murph in under 40 minutes without it.

How should I train for Murph?

Practice Cindy regularly, build running endurance, and work on push-up capacity. Many athletes do progressively longer Murph sessions in the weeks leading up to Memorial Day.

Why is Murph done on Memorial Day?

Murph honors Lt. Michael Murphy, a Navy SEAL killed in Afghanistan in 2005. It's traditionally performed on Memorial Day to honor fallen service members.

Can I break up the runs?

The runs are meant to be completed as a single 1-mile effort each. Breaking them defeats the purpose of the workout structure.

Murph

For Time

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

Hero Benchmark Cardio Bodyweight Gymnastics Chipper Running

The Workout

For time (partition pull-ups, push-ups, and squats as needed)

11 mile Run
2100 Pull-ups
3200 Push-ups
4300 Air Squats
51 mile Run

Time Cap: 60 minutes

Equipment Needed

Pull-up barWeight vest (optional for RX+)Running route (1 mile)

Target Time

Beginner

50-60+ minutes

Intermediate

40-50 minutes

Advanced

30-40 minutes

Strategy & Tips

Murph is a long chipper that requires smart pacing. The classic partition is 20 rounds of 5 pull-ups, 10 push-ups, 15 squats (Cindy rounds). Don't start too fast on the first run.

Partition the work - 20 rounds of 5-10-15 (Cindy) is most popular
Other partitions include 10 rounds of 10-20-30 or 5 rounds of 20-40-60
Start the first run at a sustainable pace - don't sprint
Stay ahead of push-up failure by breaking early
Keep squats fast and controlled - they're active recovery
Save energy for the final mile

Pacing

This is a grind, not a sprint. Aim for consistent round times throughout. If doing Cindy rounds, target 1:00-1:30 per round depending on your fitness level.

Scaling Options