5 Options To Do The CrossFit Murph Workout Scaled

The Murph workout is one of the most famous CrossFit Hero workouts, in honor of Navy Lieutenant Michael Murphy, who made the ultimate sacrifice in the line of duty. (1)

It’s a test of both mental and physical endurance that draws athletes back each year, particularly on Memorial Day, to complete it in Murphy’s memory. 

However, Murph is notoriously intense and physically demanding, which is why scaling options exist to make it accessible for all fitness levels.

If you’re familiar with Murph, you probably already know that it pushes the limits of strength, endurance, and mental grit. 

It combines a full-body workout with long-distance running, high-rep calisthenics, and the added challenge of wearing a weight vest. 

For many, tackling the full, unmodified version of Murph requires not only peak physical fitness but also ample preparation. 

The good news is that you can perform the CrossFit Murph workout scaled to meet your needs, whether you’re just beginning your fitness journey or competing at the CrossFit games.

In this blog, you’ll find five scaling options designed to help you safely complete Murph while still challenging yourself. 

By adjusting volume, partitioning the work, scaling movements, or even sharing the effort with a partner, you can enjoy this meaningful workout in a way that’s both manageable and rewarding.

What Is The Standard Murph Workout

Before diving into scaling options, it’s helpful to understand what the full Murph workout entails. 

The RX version of Murph workout consists of the following components, performed in sequence. (1)

1. 1-mile run
2. 100 pull-ups
3. 200 push-ups
4. 300 air squats
5. 1-mile run
   *Wear a 20/14# vest

If you’re following the standard Murph prescription, you’ll wear a 20-pound weight vest or body armor if you’re a man or a 14-pound vest if you’re a woman. 

This added weight makes every part of the workout, from running to bodyweight movements, significantly more demanding.

The combination of movements in Murph is designed to challenge nearly every part of your body. 

The initial and final mile runs test your cardiovascular endurance and grit, while the high-repetition pull-ups, push-ups, and squats require upper-body strength, core stability, and lower-body stamina. 

Doing all of these movements consecutively can easily add up to over 40 minutes of high-intensity effort, with most people aiming to complete the workout in the 40–60 minute range.

This challenge is part of what makes Murph so popular; it’s an opportunity to push yourself, both physically and mentally, in a workout steeped in tradition.

However, to experience the workout safely and maintain the intended challenge, scaling is essential if you’re not yet prepared for the full workload. 

The following sections will break down various ways to make Murph accessible without losing its unique intensity and significance.

How To Do The CrossFit Murph Workout Scaled

Follow these modification options if you’re are still working towards performing the full Murph workout:

Option 1: Reduce Overall Volume

Scaling the Murph CrossFit workout by reducing the overall volume or amount of reps is a great way to maintain the workout’s structure without overwhelming yourself. 

By cutting down the total number of repetitions and running distance, you can complete a version of Murph that’s still challenging but more accessible for your current fitness level.

Suggested Scaled Versions:

• Half Murph: 800-meter run, 50 pull-ups, 100 push-ups, 150 squats, and another 800-meter run.
  
• Quarter Murph: 400-meter run, 25 pull-ups, 50 push-ups, 75 squats, and a final 400-meter run.

These versions provide a well-rounded workout while giving you a chance to build up your endurance, strength, and mental stamina. 

Both options still capture the essence of Murph, but with reduced intensity, making them ideal for beginners or athletes who may be short on time. 

If you’re working on improving your endurance, or if you’re tackling Murph for the first time, starting with Half or Quarter Murph is a smart choice. 

You can still progress toward the full workout as you build capacity over time.

Ideal for: Beginners, those pressed for time, or anyone gradually building their endurance for longer WODs.

Option 2: Partition the Workout

Partitioning is a practical way to tackle Murph’s high-rep scheme without facing the physical and mental exhaustion of completing each exercise in full before moving to the next. 

By breaking the workout into smaller sets, you can reduce fatigue, keep a consistent pace, sustain proper form, and stay motivated throughout the workout.

Suggested Set Structures:

• 20 Rounds: 5 pull-ups, 10 push-ups, 15 squats per round.
• 10 Rounds: 10 pull-ups, 20 push-ups, 30 squats per round.

Partitioning offers a smoother flow between movements, allowing you to give each set the focus it deserves without burning out. 

The 20-round option, often referred to as “Cindy-style,” is especially popular as it keeps each exercise in small, manageable numbers that minimize muscle fatigue. 

The 10-round structure still provides a bit more volume per round while shortening the overall workout time.

Benefits of Partitioning: Partitioning reduces the mental load of facing large sets, helps you maintain steady pacing, and enables you to push through with a reduced risk of burnout. 

Plus, it allows you to tailor the workout more easily to your unique strengths or weaknesses—if pull-ups are your biggest challenge, for instance, breaking them into sets of five can make them feel more manageable.

Ideal For: Intermediate athletes who have the conditioning to the full Murphy workout but are still building their muscle endurance to perform the whole thing unpartitioned.

Option 3: Scale Individual Movements

Scaling each movement within Murph is an effective way to adapt the workout to your current abilities while maintaining the intended stimulus. 

Modifying specific exercises allows you to work within your capacity, reducing the risk of injury and preventing burnout while still challenging yourself.

Scaling Modifications for Movements:

• Pull-ups: If pull-ups are a struggle, try ring rows, pull-ups with a resistance band, jumping pull-ups, or seated band pull-downs. Each option can build strength and confidence for unassisted pull-ups.
  
• Push-ups: Swap standard push-ups with knee push ups, incline push ups on a box, or banded push ups for an adjusted challenge that helps maintain good form.
  
• Squats: For athletes with limited mobility, box squats or wall squats can be great alternatives, allowing you to maintain depth and balance without overloading your knees or hips.
  
• Running: If a one-mile run isn’t ideal, try reducing the distance (e.g., 800 meters or 400 meters) or substituting with other cardio options like rowing or biking to keep your heart rate up.

This approach is a good idea if you have movement-specific limitations or if you’re still building the strength to perform unassisted pull-ups, push-ups, or full-depth squats. 

Scaling individual movements ensures that you’re still completing a full-body workout without compromising your form, safety, or long-term progress.

Ideal for: Athletes with specific movement limitations, those recovering from injury, or individuals still mastering the standard versions of each movement.

Option 4: Remove the Weight Vest

For many, the weighted vest in Murph adds an extra layer of intensity, but it’s far from mandatory to achieve a challenging workout. 

By removing the vest, you can reduce the strain on your joints, allowing you to focus on form and stamina rather than solely on load. 

This option can make a substantial difference, especially for athletes who are new to Murph, scaling back on intensity, or simply prioritizing joint health.

Why It Helps: Completing Murph without the vest significantly decreases stress on your shoulders, knees, and lower back, which is especially helpful if you’re building up strength or endurance. 

It also allows you to move more freely, particularly during the high-rep push-ups and air squats. 

However, don’t underestimate the challenge—it’s still an intense workout even without the weight, especially with the volume of reps and running involved.

Choosing to skip the vest doesn’t diminish the effort or benefits of Murph. Instead, it allows you to control the intensity, focus on quality movement, and avoid overloading your body. 

Plus, as you build strength and confidence, you can gradually add the weight vest in future Murph workouts.

Ideal for: Newcomers to Murph, athletes scaling back intensity, and those focused on joint health.

Option 5: Partner Murph

If you want to share the challenge of Murph while still experiencing its intensity, completing it with a partner can be an excellent option. 

Partner Murph splits the workload, giving each athlete manageable rest periods between rounds, allowing you both to maintain strong form and consistent effort.

This setup lets you experience the workout’s demand without overtaxing any single movement.

Suggested Format:

• Run the first mile together: Start off side-by-side, setting a sustainable pace as a team.
  
• Alternate rounds of exercises: For the pull-ups, push-ups, and squats, take turns with your partner. For example, one partner completes 5 pull-ups, 10 push-ups, and 15 squats while the other rests, then switch. This rotation allows you both to complete a similar volume of work while staying fresh for each set.
  
• Run the last mile together: Finish strong with a team push, pacing each other to complete the final mile.

Ideal for: Beginners building endurance and athletes who enjoy a community challenge. Partner Murph allows you to share the experience with a friend, creating camaraderie and motivation while still completing a significant volume of work.

How To Choose the Right Scaling Option

Selecting the right scale for Murph based on your ability level is essential to safely complete the workout while honoring its original intent. 

Here are three key factors to consider when choosing your scaling approach:

1. Stimulus Preservation: Murph is designed to be an intense, endurance-focused workout, generally taking between 40-60 minutes to complete. Your scaled version should align with this time frame to experience similar challenges in stamina and mental toughness.
   
2. Safety: Ensure that each movement can be performed safely and sustainably, with good form throughout the workout. Scaling options should allow you to manage reps without compromising technique, reducing the risk of injury during high-rep exercises.
   
3. Progression: If it’s your first time attempting Murph, start conservatively. Opt for a scale that allows you to complete the workout without feeling overwhelmed. As you gain experience, strength, and confidence, you can gradually increase the challenge in future Murph workouts.

Final Thoughts on The CrossFit Murpth Workout Scaled

The Murph workout holds a special place in the CrossFit community as a Hero WOD, challenging athletes to honor the legacy it represents. 

Scaling allows you to participate meaningfully, paying tribute while keeping the workout within safe limits for your fitness level.

Remember, scaling Murph makes it accessible to anyone, from beginners to seasoned athletes. 

Proper scaling ensures that you can progress in your training safely, preserving your strength and avoiding injury for continued, long-term improvement.

If you found this post helpful, consider subscribing to the free Bulletproof Training Program Newsletter to elevate your athletic performance entirely for free. 

As a newsletter subscriber, you’ll get free weekly training that can be done in your garage or in your CrossFit gym, as well as deep dives on training concepts like this, designed to help you train smarter and reach your goals faster. 

References:

1. CrossFit. (n.d.). Murph workout. CrossFit. Retrieved October 27, 2024, from https://www.crossfit.com/heroes/murph-workout