For Time: 1 mile Run, 100 Pull-Ups, 200 Push-Ups, 300 Air Squats, 1 mile Run, Wear a Weight Vest (20/14 lb)
Primary movement: Long Capacity
Murph is the most famous Hero WOD in the world: 1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, then another 1 mile run - all wearing a 20/14 lb weight vest. It honors Navy Lieutenant Michael Murphy, killed in Afghanistan in 2005, who called this workout 'Body Armor'. Performed globally every Memorial Day, Murph is a test of long-duration muscular endurance and mental toughness. The bodyweight work can be partitioned any way you like (the classic is 20 rounds of 5-10-15), but the runs must bookend the workout.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 75:00+ | 80:00+ |
| intermediate | 60:00 | 65:00 |
| advanced | 48:00 | 52:00 |
| elite | sub 40:00 | sub 45:00 |
Standards assume the weight vest. Unvested, subtract roughly 10-15%. World-class vested times are in the 34-38 minute range.
Partition from the start: 20 rounds of 5 pull-ups, 10 push-ups, 15 squats is the proven scheme. Push-ups are the limiter for almost everyone - consider splitting them further (2x5 per round) from round one. Run the first mile 30-60 seconds slower than feels right. Hydrate before, and if it's hot, plan for it - Murph is usually done in late May heat. First time? Do it without the vest. Nobody's last mile feels good; pick a sustainable shuffle and don't walk.
Scaled: no vest, and partition as 20 rounds of 5 pull-ups (banded or ring rows), 10 push-ups (knees ok), 15 squats. Half Murph: 800 m run, 50 pull-ups, 100 push-ups, 150 squats, 800 m run - an excellent first version. Beginner: quarter Murph or 35-40 minutes of steady work.
Log every result, see your progress over time, and know exactly where you stand.