Back to CrossFit TipsApril 22, 2026

CrossFit Murph at CrossFit Coordinate

The CrossFit Hero WOD · Memorial Day

CrossFit Coordinate · Cary, NC

The CrossFit Murph Guide

Memorial Day

Miles of Running

100

Pull-Ups

200

Push-Ups

300

Air Squats

Every Memorial Day, CrossFit Coordinate runs the most meaningful CrossFit workout of the year: Murph. The numbers look scary on paper, but here's the truth — Murph is for everyone in this gym. Here's how to scale it, how to break up the reps, and why we do it every May.

Wide view of the CrossFit Coordinate gym floor during Murph — members rotating through push-ups and squats, with scaled push-ups on elevated boxes visible in the background

Multiple scaled versions running side-by-side

CrossFit Coordinate member doing an air squat in a 20-pound weight vest during Murph, with other members moving through the workout in the background

Rx in motion — vest on, 300 squats to go

The CrossFit Murph Workout

Murph is a CrossFit hero WOD — a workout named in tribute to a fallen service member. The prescribed version, done for time:

Opener

1 Mile Run

Start the clock. Out the gym doors, around the loop, back to the rig. Settle into a pace you can actually come back from.

The Middle

100 / 200 / 300

100 pull-ups, 200 push-ups, 300 air squats — partitioned however you like. This is where the workout is won or lost.

Finisher

1 Mile Run

Out the door one more time. Legs will have opinions. Ignore them, keep moving, come home to the finish line.

Rx = a 20-pound vest (14 lb for women), runs included. For most members, Rx is a goal, not a starting point — and that's completely fine.

Scaling the CrossFit Murph Workout

The point of Murph isn't to survive a specific number — it's to show up and finish the day with the community. Here are the scaling options on the whiteboard Memorial Day.

Option A

Full Murph

1 mile run · 100 pull-ups · 200 push-ups · 300 air squats · 1 mile run. With or without the vest. The full prescribed distance is its own badge.

Option B

Half Murph

800m run · 50 pull-ups · 100 push-ups · 150 air squats · 800m run. Perfect for first-timers, folks returning from time off, or anyone who wants to finish strong instead of crawling.

Option C

Quarter Murph

400m run · 25 pull-ups · 50 push-ups · 75 air squats · 400m run. A legitimate version of the workout that still captures the feel — with a finish line you can absolutely get to.

Modifying the Movements

Mix and match freely — the goal is to move well for 30-plus minutes, not blow up in the first ten.

Pull-Ups

Plenty of Options

Banded pull-ups · jumping pull-ups · ring rows · TRX rows. Any of these scales the movement without scaling the meaning.

Push-Ups

Meet Yourself Here

Push-ups to a bench or plyo box · knee push-ups · elevated ring push-ups. Scale the angle, keep the rep count honest.

Running

Swap the Cardio

Row 1,200m · Bike erg 2,000m · Ski 1,000m. If knees, heat, or asthma are a concern, trade the pavement for the Concept2 — no asterisks.

"The best Murph is the one you actually finish — in a way that has you back in the gym on Tuesday."

— Every coach on the floor, always

CrossFit Coordinate athlete mid-push-up on the gym floor during Murph, with teammates on the gymnastic rings in the background

Somewhere in the middle of 200 — heads down

Three CrossFit Coordinate members standing together and smiling after completing Murph — one wearing a CrossFit Coordinate Conditioning Crew shirt

The post-Murph grin — worth every rep

How to Break Up the Reps in CrossFit Murph

The secret of Murph is in the middle 600 — and the secret of the middle 600 is the partition. Pick one before you start; don't figure it out mid-workout.

Strategy 1

"Cindy" Style

20 rounds of: 5 pull-ups · 10 push-ups · 15 air squats. This is by far the most popular way to do Murph — the math lines up perfectly, the reps stay small, and your heart rate stays manageable the whole way through.

Strategy 2

10 Rounds

10 rounds of: 10 pull-ups · 20 push-ups · 30 air squats. Bigger sets, fewer transitions. Good if you've got stronger pulling and pushing and want to cover ground faster.

Strategy 3

5 Rounds

5 rounds of: 20 pull-ups · 40 push-ups · 60 air squats. For experienced athletes with serious engine and grip. This is a brave partition. Respect.

Strategy 4

"Chipper" Style

All 100 pull-ups (broken however you need), then all 200 push-ups, then all 300 air squats. The old-school prescription. Mentally tough, grip-heavy, and honestly — a vibe.

Strategy 5

Buddy Murph

Partner up, share the reps, run together. Splitting Murph with a teammate takes nothing away — it's one of the best ways to experience the day. Brand-new? Grab a partner. Done.

Strategy 6

Your Own Math

Some folks do 25 rounds of 4/8/12. Some do descending ladders. If you have a plan that works for your body, run it. The only wrong partition is the one you didn't commit to.

Overcoming the Fear of CrossFit Murph

Fear is not a reason to skip Murph — fear is the reason to show up. Nobody finishes this workout unaffected, Rx athletes included. That's the point: a little sweat, a little discomfort, in exchange for remembering somebody who gave a whole lot more. Nervous? Tell your coach before Memorial Day. We'll help you pick a partition and a scale.

Two CrossFit Coordinate members smiling together outside the gym on Memorial Day before tackling Murph

You don't do Murph alone

Clock says 61:58 — finisher faces say it all

The Real Finish Line

Every version counts. Every finisher matters.

Full Murph. Half Murph. Quarter Murph. Partner Murph. Banded pull-ups, push-ups to a box, a row instead of a run. Every version of this workout carries the same weight, and every person who finishes one walks out the door a little different than they walked in. That's the only scoreboard that counts on Memorial Day.

Why We Do This

Murph is named for Lieutenant Michael P. Murphy, a Navy SEAL and Medal of Honor recipient who was killed in action in Afghanistan on June 28, 2005. "Murph" was his favorite personal workout — he called it "Body Armor." Every Memorial Day we do it in his memory, and in memory of every service member who has fallen. Read more about Lt. Michael P. Murphy →

Do CrossFit Murph With Us On Memorial Day

Murph goes off at CrossFit Coordinate every Memorial Day. Heats start early, the grill goes on after, and everyone's invited. New to CrossFit? Grab a free intro and we'll get you ready.

Start Your 28 Day Free CrossFit Trial →

CrossFit Coordinate

Cary, NC's home for CrossFit, strength training and community fitness since 2014.

Cary, North Carolina — proudly serving Cary, Apex, Morrisville, Raleigh and the Research Triangle.

CrossFit Coordinate is the go-to CrossFit gym in Cary, NC for CrossFit athletes of every level. Honoring Lt. Michael P. Murphy on Memorial Day — serving Cary, Apex, Morrisville, Raleigh, Durham, Holly Springs and the Research Triangle. New to CrossFit? Book a free CrossFit intro session.