Tips for Completing Murph

As a gym, we will be completing Murph on Monday, 5/29. It can be an intimidating workout even for those who have done it before. Here are some tips to get through this long workout.

Murph is a Hero workout that the CrossFit community worldwide does every year on Memorial Day. Hero workouts are performed to honor the memories of those who served in the armed forces and paid the ultimate sacrifice. “Murph” honors the life of Lieutenant Michael Murphy from Patchogue, NY, who died serving in Afghanistan in 2005. For more information, please view this link…/05/26/memorial-day-murph-who-what-why/.


1 mile run

100 pullups

200 pushups

300 air squats

1 mile run

For RX, wear a 20 lb weighted vest.


  1. Pace yourself. This is a long workout. It’s not meant to be a sprint. Start your first mile at a medium pace. Don’t go out too hot or you will quickly burn out.
  2. Partition! The pull-ups, pushups and air squats portion does not have to be completed as written. You can do 10 rounds of 10, 20, 30; 20 rounds of 5, 10, 15; 50 rounds of 2, 4, 6. Some people even do 20 rounds of 5 pushups, 5 pull-ups, 5 pushups and 15 air squats to break up the pushups.
  3. Do half Murph or partner Murph instead. If you are looking at this workout and think it is too daunting, split all of the reps in half by yourself or find a partner to do a you go, I go style.
  4. Hydrate. Make sure you are drinking plenty of fluids before, during and after the workout.
  5. Look around. Watching other people push themselves through hard workouts can be really motivating!
  6. Remember why we do this workout. Memorial Day is to honor our fallen soldiers, those who have paid the ultimate sacrifice for our freedom.
  7. Don’t give up. If you need a rest, take a rest. If you need to walk that last mile, walk. You will feel such a sense of accomplishment when it’s over!

Are you looking for a fun community to work out with? Book your free No Sweat Intro here.