Objective and score
Begin with a one-mile run, complete 100 pull-ups, 200 push-ups and 300 air squats, then finish with another one-mile run. Record total completion time. The original instructions allow partitioning the middle repetitions as needed and mention a weighted vest or body armour if available.
Partitioning the middle work
One commonly used organisation is twenty rounds of five pull-ups, ten push-ups and fifteen air squats between the runs. This totals the prescribed middle repetitions. Other partitioning plans are possible when allowed; the opening and closing runs remain at the ends.
Standards and event rules
Check pulling, push-up and squat requirements, vest prescription and any event-specific partitioning rules. Do not assume that “RX+” has one universal meaning or that unpartitioned work is required at every event. Record precisely what you perform.
Choose an appropriate version
The full volume is substantial even without extra load. Shorter runs, fewer repetitions, assistance or an unweighted version may be appropriate in training. Choose with your coach based on experience and recent training. Adding a vest is not a prerequisite for participating in a tribute.
Pacing and preparation
Restrain the opening run so it fits the work ahead. Plan manageable pushing and pulling sets and leave capacity for the final run. Prepare the movements and route, and account for conditions and recovery rather than treating a commemorative occasion as a reason to ignore the chosen plan.
History and context
Murph honours Navy Lieutenant Michael P. Murphy and became a CrossFit Hero workout in 2005. It is widely associated with Memorial Day community events. The official CrossFit reference provides its background and original instructions.
Frequently asked questions
Can I break the repetitions into rounds? The original workout permits partitioning; check your event’s rules.
Must everyone wear a vest? No. Select an appropriate training version and distinguish it from any official category.
Is a particular time compulsory? No. Record a result that reflects your actual version.
Explore further
Understand benchmarks · RX and scaling · Find another WOD
