How to get ready for CrossFit WOD Murph
Whether you’re a Crossfitter or just friends with one, chances are you’ve heard the word “Murph”. With annual Murph day at the end of the month (Monday 26th May for most), it’s worth learning a little more about this iconic Crossfit hero WOD. Because even if you don’t identify as a Crossfitter….aren’t you a tiny bit tempted to try it out?
Murph is one of those benchmark hero WODs that commands respect. It’s brutal, meaningful, and likely to take the best part of an hour. But did you know that you can take Murph one step further – and do it in a weighted vest?
Here’s how to get Murph-ready, with or without a vest.
What is Murph?
Murph is a CrossFit Hero WOD, created to honour Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan in 2005. It’s traditionally done on Memorial Day in the USA, but some Crossfit boxes in other parts of the world might do it a few days earlier or later to fit with the weekend.
The Murph workout is:
• 1 mile run
• 100 pull-ups
• 200 push-ups
• 300 air squats
• 1 mile run
All while wearing a 20lb weighted vest (or 14lb for women), if you want to do it strictly RX.
How to do Murph
You can do Murph straight through – “as written” – or partition the bodyweight movements. A popular method is 20 rounds of “Cindy” (5 pull-ups, 10 push-ups, 15 squats). Either way, those one-mile runs bookend the workout - you can’t partition those.
A few quick tips:
• Scale if needed to protect your form – banded pull-ups, knee push-ups, etc
• Break up the reps early to avoid burnout
• Hydrate well, especially if doing it outdoors
• Pace yourself – Murph isn’t meant to be a sprint
Why is Murph hard?
Murph is physically challenging and mentally tough. If you do it straight through, it’s a slog. If you decide to partition it, the rounds feel relentless.
For starters, it’s long by Crossfit standards (around 50–70 minutes). The reps are high, and will tax your grip, pump your legs, and leave you feeling wobbly for that second run.
Can you do Murph in a weighted vest?
Yes – and if you want to do Murph RX, you should. The full version of Murph says men should wear a 20lb vest and women should wear a 14lb vest. Wearing a weighted vest obviously adds weight, but it also increases the intensity of every movement (100 pull ups in a weighted vest?), and increases your heart rate during the runs. It’s a challenge – and a point of pride.
How to train for Murph with a weighted vest
If you’re planning on doing Murph in a vest this year, start training in it now to build strength, cardio, endurance, and mental resilience.
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Ruck regularly – get used to carrying weight by adding rucking to your weekly routine. It builds cardiovascular endurance and muscular stamina – without the joint stress of high-impact workouts.
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Progress your volume – don’t go straight to 100 pull-ups in a vest. Start with bodyweight versions, then gradually add reps and load. Try Cindy-style sets to mimic the workout flow.
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Condition your core and shoulders – a weighted vest changes your centre of gravity. You’ll need a solid core and stable shoulders for the push-ups and pull-ups.
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Add running with load – prepare your legs and lungs for those two weighted vest mile runs.
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Simulate Murph – do half Murph or quarter Murph workouts to build confidence.
Should you use a weighted vest for Murph?
The weighted vest isn’t essential for Murph, especially if it’s your first time. There’s zero shame in scaling – Murph is still a beast without the extra challenge of a vest. But if you’ve done it before and want to step up, adding a vest is the way to do it.
Other CrossFit hero WODs that need a weighted vest
Murph isn’t the only hero WOD where you can wear a weighted vest. Once you’ve trained with one, you’ll want to use it more often. Here are some other CrossFit WODs where a weighted vest levels up the challenge:
• Rene: 7 rounds for time – 400m run, 21 walking lunges, 15 pull ups, 9 burpees
• Chad: 100 box step ups to a 20’’ box
• Sisson: 20 minute AMRAP of 1 rope climb, 5 burpees, 200m run
• Brenton: 5 rounds for time – 100ft bear crawl, 100ft broad jump, every 5 broad jumps do 3 burpees
Best weighted vest for Murph workout
Murph is an epic test of fitness and grit. Whether you’re taking it on for the first time or doing it RX (vest and all), it’s a benchmark you won’t forget.
Looking for a weighted vest or ruckpack built for adventure? Ours are designed to be as tough as your next challenge, whether that’s out in nature or tackling Murph.
