WOD: Murph — Run, Pull-Up, Push-Up, Squat
Monday, May 25, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
400m Run -Then- 3 Sets (5:00) :10sec Bar Hang 5 Up/Downs 5 Bootstraps
Score type: Not Scored
Prep
4 Pullups (200m Run) 6 Pushups (200m Run) 8 Squats
Score type: Not Scored
MURPH
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. • 1 mile Run • 100 Pull-ups • 200 Push-ups • 300 Squats • 1 mile Run
What Makes This Workout Effective
Murph is a Memorial Day tradition named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan in 2005. It’s not a workout — it’s a tribute. The volume is massive by design: 100 pull-ups, 200 push-ups, and 300 squats between two 1-mile runs is a test of pacing, mental toughness, and the ability to keep moving when your body wants to stop. The vest (if worn) adds ~10% body weight, turning every rep into a loaded carry.
Scaling Options
| Level | Run | Pull-Up | Push-Up | Squat |
|---|---|---|---|---|
| Rx | 1 mile × 2 | 100 | 200 | 300 |
| Scaled | 800m × 2 | 50 Ring Rows or Banded Pull-Ups | 100 | 150 |
| Beginner | 400m × 2 | 25 Ring Rows | 50 (knee OK) | 75 |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | 400m run + bar hang, up/downs, bootstraps — as programmed |
| Prep | 5 min | Light run intervals, pull-up practice, movement review |
| WOD | 45–60 min | Murph — 1 mile, 100 pull-ups, 200 push-ups, 300 squats, 1 mile |
| Cooldown | 10 min | Full body recovery — shoulders, hips, thoracic spine |
FAQ
Q: Should I partition the reps or do them straight through?
A: Partition. 20 rounds of 5 pull-ups, 10 push-ups, 15 squats is the most common strategy — it keeps the sets small and sustainable across the full workout. Doing 100 pull-ups unbroken will destroy your grip before the push-ups even start.
Q: I can’t do a pull-up — can I still do Murph?
A: Yes. Ring rows, banded pull-ups, or jumping pull-ups all work. The goal is to honor the tribute by working hard — not to Rx it your first time. Talk to a coach before the workout to dial in your scale.
Q: Should I wear the vest?
A: Only if you’ve done Murph before and finished in under 50 minutes unvested. The vest is for experienced athletes looking to increase the stimulus. If it’s your first Murph, do it bodyweight and focus on finishing strong.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136