What is a good time for Mini Murph?

Good times for Mini Murph depend on your fitness level: Elite athletes finish under 21:01, advanced athletes target 21:01-19:31, intermediate athletes aim for 19:31-16:31, and beginners should focus on proper form over 16:31.

What is considered a good Mini Murph time?

A good Mini Murph time for most CrossFit athletes is between 19:31-16:31 (intermediate level). Elite times are under 21:01, but focus on consistent movement and proper form rather than just speed.

How fast should I do Mini Murph?

Your Mini Murph pace should match your fitness level. Beginners should aim to finish around 16:31 with good form, while advanced athletes can target 21:01-19:31. Always prioritize proper movement over speed.

How do I scale Mini Murph?

Mini Murph can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Mini Murph work?

Mini Murph is a full-body workout that develops multiple fitness domains.

PRzilla

AI-powered WOD Insights

Workout Description

For Time 400 meter Run Then 5 Rounds of: 10 Pull-Ups 20 Push-Ups 30 Air Squats Then complete: 400 meter Run

Why This Workout Is Medium

A shorter version of 'Murph', involving running and five rounds of 'Cindy' (Pull-ups, Push-ups, Squats). Tests basic bodyweight endurance.

Benchmark Times for Mini Murph

Elite: <21:01
Advanced: 21:01-19:31
Intermediate: 19:31-16:31
Beginner: >16:31

Training Focus

This workout develops the following fitness attributes:

Endurance (7/10): A 400m run buy-in/out, sandwiching 5 rounds of 'Cindy' (10 pull-ups, 20 push-ups, 30 squats). This is a good test of basic bodyweight endurance and cardiovascular fitness over a moderate duration.
Stamina (7/10): Totaling 50 pull-ups, 100 push-ups, and 150 air squats, combined with 800m of running, tests muscular endurance in pulling, pushing, and leg muscles.
Speed (5/10): Maintaining a good running pace and efficiently cycling through the 'Cindy' rounds is key for a good time.
Strength (3/10): Primarily a test of relative bodyweight strength endurance. No external load beyond bodyweight.
Flexibility (2/10): Requires basic mobility for running, pull-ups, push-ups, and squats.
Power (2/10): Kipping pull-ups can have a power component, but the WOD is more focused on sustained bodyweight endurance.

Modality Profile

A workout with a large gymnastics component (Pull-up, Push-up, Squat) and a monostructural component (Run). Profile: 75% G, 25% M.

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If you enjoy Mini Murph, you might also like these similar CrossFit WODs:

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These WODs similar to Mini Murph share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	7/10	A 400m run buy-in/out, sandwiching 5 rounds of 'Cindy' (10 pull-ups, 20 push-ups, 30 squats). This is a good test of basic bodyweight endurance and cardiovascular fitness over a moderate duration.
Stamina	7/10	Totaling 50 pull-ups, 100 push-ups, and 150 air squats, combined with 800m of running, tests muscular endurance in pulling, pushing, and leg muscles.
Strength	3/10	Primarily a test of relative bodyweight strength endurance. No external load beyond bodyweight.
Flexibility	2/10	Requires basic mobility for running, pull-ups, push-ups, and squats.
Power	2/10	Kipping pull-ups can have a power component, but the WOD is more focused on sustained bodyweight endurance.
Speed	5/10	Maintaining a good running pace and efficiently cycling through the 'Cindy' rounds is key for a good time.

Mini Murph

For Time Triplet

For Time 400 meter Run Then 5 Rounds of: 10 Pull-Ups 20 Push-Ups 30 Air Squats Then complete: 400 meter Run

52 ♡ on Wodwell

Difficulty:

Medium

Modality:

Time Distribution:

12:46Elite

17:16Target

21:01Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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