How to Conquer the Murph Workout: Beginner to Advanced Training Plans

Each Memorial Day, GORUCK Clubs and athletes all over participate in the "Murph" Hero WOD. The workout is named after Navy Lieutenant Michael P. Murphy of Patchogue, NY, who was killed in Afghanistan on June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan.

A favorite deployment workout of Murphy has become an annual GORUCK tradition, and a workout beloved by many (and feared by many more). He called it “Body Armor.” In honor of his sacrifice, we call it “Murph.”

It’s a tough workout, but you don't have to be a Navy SEAL to join the thousands who complete it each year.

The Murph workout can be scaled for any fitness level, from beginners completing their first to elite athletes aiming for record times.

Here’s how we get ready to take on this Hero WOD...

Jump Ahead

What is the Murph Hero WOD?

The Murph challenge is an intense workout that starts with a 1 mile run, followed by 100 pullups, 200 pushups, and 300 squats. To cross the finish line, you complete another 1 mile run.

The Murph requires just a pullup bar (but can be adjusted for those who can't yet do pullups), and challenges your whole body. It takes strength, cardio, and grit to complete.

Does that sound pretty tough? It is. And that’s why we do it.

The entire workout is done for time. Because Michael Murphy completed it wearing body armor, you’re supposed to wear a 10-20lbs training weight vest (like this one).

Why we do the Murph Workout

Murph is all about sacrifice and community. We are all a part of this world, and we’re all in this together. Hero WODs like Murph honor and remember the sacrifices of brave men and women who answered the call of duty and paid the ultimate price.

It’s a chance to honor the fallen through our community’s sweat, blood, and tears. Their sacrifices will never be forgotten, because you and I remember.

Show up and get it done. Just make sure you’re prepared.

Preparing for Murph (Training Plan)

Firstly, when training for any tough workout like Murph, make sure you’re following a structured training plan. With the Murph challenge, you know what you’re getting into (100 pullups, 200 pushups, and 300 squats sandwiched with 1 mile runs), so prepare accordingly. That means pushups, pullups (or sandbag rows for scale), and squats. Any full body workout that includes cardio and strength will benefit your Murph time. We especially like sandbag workouts and carries to get your heart rate up while getting strong.

Pro Tip: pullups are a challenging exercise that can be switched for sandbag rows while training for your first Murph challenge.

Build Your Murph Training Plan

Your Murph training plan must include three essential exercises: pullups (or sandbag rows), pushups, and squats. Developing these bodyweight exercises takes time, and we don’t recommend jumping into a Murph workout without adequate training.

Start where your current fitness level is. The Murph requires endurance, so if you can only do 20 pushups, don’t start with 100+ pushups in your training workouts. You’ll burn out and won’t recover well enough for your next session.

Here are some tips for anyone taking on the Murph:

Allow 4-8 weeks to build the strength and endurance to complete the challenge. It requires bodyweight strength, cardio, and endurance. These take time to develop.
Don't exercise to failure. If the workout calls for 10 pullups, and that's your max, stop short of complete failure at 5-8 reps. This allows you to complete the entire workout, recover, and have enough in the tank for the next session. Consistency is where you'll grow, not using all your energy on the last couple reps.
Speaking of pullups, increasing this exercise too quickly can strain the tendons and ligaments in the elbow, which develop slower than arm and back muscles. Increase your reps gradually and build durability in your arms with dead hangs, or a THERABAND FlexBar. And always warmup before doing pullups.
Get lots of sleep (at least 7 hours), drink lots of water, and eat nutritious meals. Those three things make hard training worthwhile.
Cross train while working on your bodyweight fitness (pullups, pushups, squats, and running). Toss around a sandbag or join a local GORUCK Club. However you move, keep moving! The following Murph workouts are great additions to your normal workout routine.
Join Tribe 'n Training to meet other people working toward similar goals, and maybe training for their next Murph.

The Mini Murph

Practice makes perfect. Murph is unique because it mixes cardio and full body strength (with lots of reps). The best way to get your muscles ready for running, strength, and then more running is to perform workouts structured the same way.

Nobody likes to run a mile after doing 300 squats, and that’s only half the workout. You’ll need to practice this kind of discomfort in your training.

Get familiar with mini Murph workouts. Many of the workouts below imitate the structure and pace of a full Murph challenge. Don't shy away from pullups, pushups, and squats through your preparation, and sandwich these strength exercises with running.

A popular mini Murph is a 1 mile run followed by 25 pullups, 50 pushups, and 100 squats. To complete the workout, run 1 mile again. A mini Murph is a great way to practice for the real thing.

Here’s another you might try: 2 mile ruck, 30 pullups, 60 pushups, 120 squats, 1 mile run. The ruck is a great full body warmup exercise, and finishing with a 1 mile run gives you a taste of the real Murph challenge.

Murph is so popular because it's challenging and effective, but you don’t need to do a full Murph to reap the benefits. Get creative in your training and build your own mini Murph workouts, using some of the templates provided below.

Choose Your Difficulty
1. Beginner Murph Training Plan (I can do 0-25 pushups and 0-10 pullups in one set.)
2. Intermediate Murph Training Plan (I can do 25-45 pushups and 10-20 pullups.)
3. Advanced Murph Training Plan (I can do 45+ pushups and 20+ pullups.)

Murph Training Plan for Beginners

For athletes who can do 0-25 pushups and 0-10 pullups. Want help building the fitness needed to complete the “Murph” Hero WOD? Check out our full body Rucking Workouts Guide.

So you’re committed to completing the Murph challenge. If you’re new to bodyweight training, start slow. Twice a week, perform pullups/sandbag rows, pushups, and squats. Include short runs on either side of your workout, or low-impact cardio like rucking. Remember, start slow and build your strength and endurance over time.

Your first four weeks of Murph preparation are all about getting a feel for the exercises and the format of the challenge. In short, you’re going to learn how to switch between pullups, pushups, and squats, and how to get your legs ready to run after.

Here are a few sample workouts for your first four weeks of training:

Weeks 1-4 of Beginner Murph Training

Try these workouts two to three times per week. It should be challenging to move between these different exercises. Pullups aren't easy after running. Pushups might feel like a nice break from the pullups, but switching back to squats will be tough. That's the nature of Murph.

In addition to these workouts, make sure you're keeping your normal fitness routine. Rucking is a great total body, cardio and strength exercise that can be used to get strong, but also to recover. It's low-impact and should be included in any Murph training plan. If you're new to rucking, check out our beginner's guide.

Beginner Murph Workout #1
800m run or jog
10 rounds:
5 sandbag rows
5 pushups
10 squats
800m run or jog
Total: 50 sandbag rows, 50 pushups, 100 squats, 1 mile running

Beginner Murph Workout #2
1 mile run or jog
3 pullups, 8 pushups, 15 squats
5 pullups, 12 pushups, 20 squats
8 pullups, 20 pushups, 30 squats
10 pullups, 25 pushups, 45 squats
1 mile run or jog
Total: 26 pullups, 65 pushups, 110 squats, 2 miles running

Beginner Murph Workout #3
1 mile run or jog
8 rounds:
5 pullups
10 pushups
20 squats
1 mile run or jog
Total: 40 pullups, 80 pushups, 160 squats, 2 miles running

After four weeks, you should feel stronger. Your back, chest, arms, and legs are catching up to the demands of bodyweight training. Now you can turn it up a notch. Allow four more weeks of training before your Murph challenge. You might add a training weight vest to your workouts or a full body sandbag workout to develop the strength and endurance you'll need for 100 pullups, 200 pushups, and 300 squats.

Weeks 4-8 of Beginner Murph Training

Try the following workouts 2-3 times per week. You've got a good foundation, now's the time to really see if you've got what it takes to take on "Murph." If you're feeling strong, add a 10-20lbs training weight vest. You may also need Ruck Plates®.

Beginner Murph Workout #4
2 mile ruck
1 mile run or jog
10 rounds:
4 pullups
12 pushups
20 squats
1 mile run run or jog
2 mile ruck
Total: 40 pullups, 120 pushups, 200 squats, 2 miles running, 4 miles rucking

If needed, keep swapping sandbag rows for pullups. Or switch to sandbag rows when you've maxed out on pullups for one workout. Your back and arms are getting stronger. Can you feel it?

Beginner Murph Workout #5
2 mile ruck
1 mile run or jog
5 rounds:
10 pullups
20 pushups
40 squats
1 mile run run or jog
2 mile ruck
Total: 50 pullups, 100 pushups, 200 squats, 2 miles running, 4 miles rucking

Even if you can't do 10 pullups in a row yet, complete 10 reps before moving onto the next exercise. You'll want to get used to jumping right back onto the pullup bar after a set for Murph.

Beginner Murph Workout #6
2 mile ruck
1 mile run or jog
2 minute plank
5 pullups, 10 pushups, 20 squats
10 pullups, 20 pushups, 40 squats
15 pullups, 40 pushups, 80 squats
10 pullups, 20 pushups, 40 squats
5 pullups, 10 pushups, 20 squats
2 minute plank
1 mile run run or jog
2 mile ruck
Total: 45 pullups, 100 pushups, 200 squats, 2 miles running, 4 miles rucking

By this time, you're ready to complete your first Murph. That doesn't mean it's going to be easy, but it's going to be worth it. Consider scaling Murph to your fitness level to get the most out of the challenge.

Murph Training Plan for Intermediate Athletes

For athletes who can do 25-45 pushups and 10-20 pullups, or for those who want a challenge.

The sample workouts below are for intermediate athletes, or those who have some experience with bodyweight exercises. Include the following workouts 2-3 times per week, wearing a 10-20lbs weight vest for at least one of the weekly sessions.

Taking it up a notch, you may want to add some of these tools to your home gym...

Training Weight Vest: a staple of "Murph," and a great addition to any workout.
Ruck Plates® fit seamlessly in weight vests so you can customize your load.
Sand Kettlebells: swings, presses, squats, and carries. A well-rounded fitness program incorporates kettlebells.
Sand Jerry Cans and Medicine Balls are versatile and make any workout more fun.

Intermediate athletes taking on Murph should build up to performing 35+ pushups and 10+ pullups over 4-8 weeks using the following workouts:

Weeks 1-4 of Intermediate Murph Training

Intermediate Murph Workout #1
1 mile run or jog
10 rounds:
4 pullups
12 pushups
20 squats
1 mile run or jog
Total: 40 pullups, 120 pushups, 200 squats, 2 miles running

Intermediate Murph Workout #2
1 mile run or jog
8 rounds:
8 pullups
15 pushups
25 squats
1 mile run or jog
Total: 64 pullups, 120 pushups, 200 squats, 2 miles running

Intermediate Murph Workout #3
4 mile ruck with 20-40lbs
Every 5 minutes while wearing rucksack:
5 pushups
10 squats

Weeks 4-8 of Intermediate Murph Training

Intermediate “Murph” Workout #4
2 mile run or ruck with 20-40lbs
10 pullups, 25 pushups, 40 squats
15 pullups, 30 pushups, 45 squats
20 pullups, 35 pushups, 50 squats
25 pullups, 40 pushups, 55 squats
2 mile run or ruck
Total: 70 pullups, 130 pushups, 190 squats, 4 miles running or rucking

Intermediate Murph Workout #5
2 mile run or ruck with 20-40lbs
2 minute plank
20 pullups, 50 pushups, 100 squats
2 minute plank
20 pullups, 50 pushups, 100 squats
2 minute plank
2 mile run or ruck
Total: 40 pullups, 100 pushups, 200 squats, 4 miles running or rucking

Intermediate Murph Workout #6
3 minute plank
AMRAP 20 minutes:
3 pullups
10 pushups
20 squats
2 mile run or jog

Intermediate Murph Workout #7
50 sandbag thrusters
10 rounds:
5 pullups
10 pushups
20 squats
50 sandbag thrusters
Total: 50 pullups, 100 pushups, 200 squats, 100 sandbag thrusters

Remember, you don't need to be an elite athlete to take on Murph. It's all about heart, grit, and determination. That's why we do Hero WODs. Remember the sacrifice of Michael Murphy, and show up for every single workout. You're ready to crush your Murph challenge.

Murph Training Plan for Advanced Athletes

For athletes who are experienced in Hero WODs or can do 45+ pushups and 20+ pullups in one set.

Alright, you've got some experience cranking out pullups, pushups, and squats. Maybe you've done a Murph or two and are ready to chop some time off your personal best. Sounds like you’re ready to work hard. The following workouts are best for advanced athletes who are ready to train at a higher level and crush their next Murph challenge. Include the following workouts 2-3 times per week for 4-8 weeks, wearing a 10-20lbs weight vest for at least one of the weekly sessions.

Let's rock...

Weeks 1-4 of Advanced Murph Training

Advanced Murph Workout #1
2 mile run or jog
8 rounds:
8 pullups
20 pushups
35 squats
2 mile run or jog
Total: 64 pullups, 160 pushups, 280 squats, 4 miles running

Advanced Murph Workout #2

Here, you'll complete the same amount of repetitions as the real deal Murph. Go a bit slower, don't max out on any of the sets, and keep a steady pace on your rucks. It's not the real deal--yet--so find your rhythm and push forward. Drink plenty of water before, during, and after this workout.

3 mile ruck with 30+ pounds
10 rounds:
10 pullups
20 pushups
30 squats
3 mile ruck
Total: 100 pullups, 200 pushups, 300 squats, 6 miles rucking

Advanced Murph Workout #3
5 mile ruck with 30+ pounds
Every 6 minutes while wearing rucksack:
20 pushups
20 squats

Weeks 4-8 of Advanced Murph Training

Advanced Murph Workout #4
2 mile run or ruck with 30+ pounds
15 pullups, 30 pushups, 40 squats
15 pullups, 30 pushups, 40 squats
25 pullups, 40 pushups, 50 squats
25 pullups, 40 pushups, 50 squats
2 mile run or ruck
Total: 80 pullups, 140 pushups, 180 squats, 4 miles running or rucking

Advanced Murph Workout #5

This is a tough one. Find a friend, grab a weighted vest (10-20lbs), and get after it. This workout has tons of squats and plenty of extra shoulder work, but it's a little lighter on pullups and pushups.

2 mile run or ruck with 30+ pounds
3 minute plank
25 overhead presses
3 minute plank
25 overhead presses
10 pullups, 30 pushups, 80 squats
15 pullups, 30 pushups, 80 squats
10 pullups, 30 pushups, 80 squats
15 pullups, 30 pushups, 80 squats
2 mile run or ruck
Total: 50 pullups, 120 pushups, 320 squats, 4 miles running or rucking, 50 overhead presses

Advanced Murph Workout #6
3 minute plank
AMRAP 30 minutes:
5 pullups
10 pushups
25 squats
3 mile ruck with 30+ pounds

Advanced Murph Workout #7
100 sandbag thrusters
100 4 count flutter kicks
5 rounds:
10 pullups
20 pushups
30 squats
100 sandbag thrusters
100 four count flutter kicks
Total: 50 pullups, 100 pushups, 150 squats, 200 sandbag thrusters, 200 four count flutter kicks

This famous Hero WOD embraces simple, efficient exercises. But that doesn't make it easy. These advanced workouts aren't for the faint of heart, but that's why your here. Improve your Murph time and crush your big goals. We're right here with you.

How to Scale "Murph" for Your Fitness Level

Murph exercises are meant to be done in groups: 100 pullups completed before moving onto 200 pushups. After those 200 total pushups, you get to move onto 300 squats. But that's not the only way to crush a Murph.

Many athletes (especially if they don't usually train in a 10-20lbs weight vest) follow a format that breaks the exercises up, giving muscle groups a break. Here's a common way to scale Murph:

1 mile run
Repeat 20 times:
5 pullups
10 pushups
15 squats
1 mile run

Speaking of training weight vests, you don't need to wear one, especially if it's your first time. Or, instead of wearing 10-20lbs, opt for 5lbs. If you're a veteran of Murph and regularly complete workouts like the advanced ones above, increase the weight in your vest.

Finally, if you're still working on pullups and can't do more than 5-10 at a time, do as many as you can before switching to sandbag rows. Substitute exercises to make Murph more accessible, or harder.

Ruck Your Way to a Great Murph Time

Like rucking, the Murph challenge tests strength and cardio at the same time. We call that Active Resistance Training™. There’s a reason rucking is the preferred training of Army Special Forces and is used across the military to build formidable soldiers, sailors, Marines, and airmen.

Simply put, rucking makes you strong, gets your heart and lungs in shape, and improves durability (you can read 23 benefits of rucking here).

If lots of running isn't your thing and you need to improve strength, rucking will get you a good Murph time. Not that we're watching the clock, but beating personal bests with badass friends is always a good time.

And there's nothing wrong with bragging rights.

When preparing for Murph, pick up a rucksack. Keep it on when you do pullups, pushups, squats, and all the other exercises in your toolbox.

Show up. Michael P. Murphy did. Every damn day.

Let's honor his life.

Murph Workout FAQs

What is the Murph workout?

The Murph workout is a 1 mile run followed by 100 pullups, 200 pushups, and 300 squats. To cross the finish line, you complete another 1 mile run.

Is there a mini Murph workout?

A mini Murph workout is any workout that follows the structure of run, pullups, pushups, squats, and run. The runs can be shortened from one mile, and so can be the calisthenics. A popular mini Murph is a 1 mile run followed by 25 pullups, 50 pushups, and 100 squats. To complete the workout, run 1 mile again. A mini Murph is a great way to practice for the real thing.

How long does it take to do the Murph for a beginner?

Most beginners can expect to complete the Murph in 50-70 minutes. It depends on your fitness level, but proper preparation will certainly help.

How do I start training for Murph?

Start training for Murph by getting comfortable with pullups, pushups, and squats. These are the three primary exercises of the workout, sandwiched by 1 mile runs. The Murph can last up to an hour for beginners, so focus on total body fitness while incorporating these bodyweight exercises.

What is the 8 week Murph training program?

Anyone who wants to complete a Murph should take about 8 weeks to prepare. A good 8 week program introduces pullups, pushups, and squats over time, increasing volume and intensity until you're ready for the challenge.