Murph Workout for Beginners: How to Train, Scale, and Avoid Injury

The Murph workout is one of the most iconic and demanding workouts in the CrossFit world. Known for its intensity, mental toughness, and meaning, Murph is not just another CrossFit workout. It is a tribute, a test of endurance, and a true hero workout.

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But here’s the truth many beginners do not hear clearly enough.
Murph is not meant to be done RX on day one.

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If you are new to CrossFit, returning after a break, or still building basic strength and endurance, the smartest way to approach Murph is through scaling, patience, and progression.

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This guide breaks down what Murph is, who should avoid RX Murph for now, how to scale it safely, and how to build toward it without risking injury.

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What is the Murph Workout and Why Does It Matter?

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The Murph workout, also called the Murph challenge, is performed every year on Murph Day in honor of Lieutenant Michael P. Murphy, a Navy SEAL who was killed in action in Afghanistan.

The workout consists of the entire workout below:

• 1 mile run
• 100 pull ups
• 200 push ups
• 300 air squats
• 1 mile run

Traditionally, the workout is done wearing a weight vest or weighted vest, sometimes referred to as body armor, weighing 20 lbs for men and 14 lbs for women.

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Murph is designed to test physical capacity, grit, and mental toughness. For CrossFit athletes with years of training, it is a familiar challenge. For beginners, it can quickly become a grueling workout if approached incorrectly.

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Who Should Not Do RX Murph Yet

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RX Murph is not a beginner benchmark. You should avoid doing it unscaled if:

• You cannot perform strict pull ups consistently
• High-rep push ups break down your form
• Running a full 1 mile run twice leaves you exhausted
• You are new to bodyweight exercises
• Your current fitness level does not support high volume

Jumping straight into RX Murph increases the risk of overuse injuries, shoulder and elbow strain, and in rare but serious cases, rhabdomyolysis. This does not mean Murph is off-limits. It means Murph should meet you where you are.

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There Is No “Right” or “Wrong” Way to Do Murph

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One of the biggest misconceptions around the Murph workout is that it must be done in one strict, unbroken format to “count.” That’s simply not true. In fact, Ben Dziwulski, CEO and head coach at WODPrep, provides the following tips

• In fact, partitioning the pull-ups, push-ups, and squats is completely valid and it’s how the workout was originally written by CrossFit HQ. If you choose to break the reps into smaller sets, you’re still doing Murph. Don’t let anyone tell you otherwise.

For many athletes, breaking Murph into rounds allows for better pacing, cleaner movement, and reduced injury risk. One of the most popular and effective structures is:

• 20 rounds of:
  
  • 5 pull-ups
  • 5 push-ups
  • 15 air squats
  • 5 push-ups

This setup distributes pushing volume more evenly and helps prevent early fatigue in the shoulders and elbows.

Other solid options include:

• 50 rounds of: 2 pull-ups, 4 push-ups, 6 squats
• 100 rounds of: 1 pull-up, 2 push-ups, 3 squats

All of these formats complete the full Murph volume while allowing you to manage intensity more intelligently.

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Scaling Murph is not only okay: It’s encouraged

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Murph is meant to be a tribute, not a test of ego.

If scaling the workout helps you move safely, maintain good form, and finish with intention, then scaling is the right choice. That might mean banded pull-ups, push-ups from the knees, reduced reps, or modified running distances.

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The goal of Murph is to honor those who gave their lives in service, not to chase an RX label or compete with the people next to you. Finishing the workout healthy, present, and respectful matters far more than how it looks on paper.

If completing the full volume or movements compromises your form or recovery, adjust without guilt:

• Use band-assisted pull-ups or ring rows
• Perform elevated or knee push-ups
• Reduce the run distance or use walk–run intervals
• Skip the weight vest entirely

The priority is finishing the workout healthy, controlled, and respectful of its intent, not proving anything.

Murph is meant to be challenging, but it should never be reckless.

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A Realistic Progression Path Toward Full Murph

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Training for Murph is not a one-week plan. A proper murph workout training plan builds capacity gradually.

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Phase 1: Build the Basics

• Focus on strict pulling strength
• Improve push-up volume with perfect form
• Master air squat mechanics

Phase 2: Increase Volume Tolerance

• Gradually increase reps per session
• Introduce light partitioned Murph-style workouts
• Build aerobic base through running and steady conditioning

Phase 3: Add Complexity

• Combine running with high-rep movements
• Introduce light vest work if appropriate
• Practice pacing and breathing

This approach prepares both beginner and intermediate athletes to handle Murph safely.

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Tips for conquering your first Murph

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Before You Start

• Accept that there is no single “right” way to do Murph
• Decide your scaling plan in advance (don’t improvise mid-WOD)
• Skip the weight vest unless you’ve trained with it consistently
• Eat and hydrate 2–3 hours before
  
  

During the Workout

• Partition reps early to avoid burnout (Cindy-style works best)
• Choose a repeatable round structure (e.g., 20 rounds of 5–10–15)
• Keep reps well short of failure, especially push-ups
• Maintain clean form over speed
• Pace the runs conservatively (Murph is a grind, not a sprint)

Scaling Smartly

• Use banded pull-ups or ring rows if strict pull-ups break down
• Elevate or knee push-ups to protect shoulders and elbows
• Reduce run distance or use walk-run intervals if needed
• Half or quarter Murph is still Murph, intent matters more than volume

Mindset Check

• You are honoring the workout by finishing safely, not by suffering
• RX is optional; consistency beats ego
• Focus on steady progress, not leaderboard comparisons

After the Workout

• Cool down with light movement and stretching
• Rehydrate and refuel (protein + carbs)
• Expect soreness. Avoid intense training for 48–72 hours

Train for Murph the Right Way with Chairon

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Murph isn’t about rushing reps or chasing RX at all costs. It’s about preparation, consistency, and honoring the intent of the workout.

That’s exactly where Chairon comes in.

With Chairon, you can:

• Build Murph capacity progressively with structured, scalable workouts
• Practice partitioned reps the smart way (5-10-15, Cindy-style rounds, or custom scaling)
• Improve form and endurance with AI-powered movement guidance
• Track volume, recovery, and progress, so you train toward Murph, not straight into injury

If you’re building toward Murph over weeks and not rushing it in one day, ChAIron helps you increase your volume, form, and reduce fatigue systematically, without exhausting your body.

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Final Thoughts: You Do Not Have to Earn Murph in One Day

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Murph honors Lieutenant Michael Murphy, not reckless decision-making. The spirit of the workout is commitment, discipline, and respect for the process.

Whether you complete a scaled version, a half Murph, or your own beginner-friendly format, you are still participating in the tradition.

Done right, Murph can become your favorite workout milestone. Done wrong, it can set you back weeks or months.

Train smart. Scale with intention. Build patiently. That is how Murph is meant to be approached.

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Frequently Asked Questions

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1 . Can beginners do the Murph workout?

Yes. Beginners should scale the Murph by reducing reps, shortening the runs, and modifying movements like pull-ups and push-ups to avoid injury.

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2 . What is a good Murph time for a beginner?

For beginners, finishing under 60–75 minutes (scaled) is solid. Time matters far less than completing it safely with good form.

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3 . How should I scale the Murph workout?

Common scaling options include a Half Murph, Mini Murph, partitioning reps (5-10-15), or substituting pull-ups with ring rows and push-ups with incline or knee push-ups.

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4 . Do I need to wear a weight vest for Murph?

No. The weight vest is optional and not recommended for beginners. Most first-time athletes should do Murph without a vest.

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5 . How long should I train before attempting Murph?

Ideally, give yourself 4–8 weeks of preparation focusing on running endurance, pull-up strength, push-up volume, and squat capacity.

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