Hero WOD
Murph
Murph is a benchmark CrossFit Hero WOD for time: a 1 mile run, then 100 pull-ups, 200 push-ups and 300 air squats, then a second 1 mile run, wearing a 20 lb (9 kg) vest for men or 14 lb (6 kg) for women.
The workout
| Movement | Reps | Load |
|---|---|---|
| Run | 1 mile | Bodyweight |
| Pull-up | 100 | Bodyweight |
| Push-up | 200 | Bodyweight |
| Air Squat | 300 | Bodyweight |
| Run | 1 mile | Bodyweight |
- Format
- For time, wearing a weighted vest
- Score
- Total time
What Murph tests
Long-duration volume. Nothing in it is technically hard; the benchmark is whether you can keep moving for the better part of an hour.
Notes
A Hero WOD, written in memory of Navy Lt. Michael P. Murphy, and traditionally done on Memorial Day. The pull-ups, push-ups and squats may be partitioned in any order — many athletes use 20 rounds of 5 pull-ups, 10 push-ups and 15 air squats.
WODR tracks your PR on Murph and every other named benchmark, with the full history of each attempt. Get the app.