What is a good time for Murph?

Good times for Murph depend on your fitness level: Elite athletes finish under 67:30, advanced athletes target 67:30-62:31, intermediate athletes aim for 62:31-52:31, and beginners should focus on proper form over 52:31.

What is considered a good Murph time?

A good Murph time for most CrossFit athletes is between 62:31-52:31 (intermediate level). Elite times are under 67:30, but focus on consistent movement and proper form rather than just speed.

How fast should I do Murph?

Your Murph pace should match your fitness level. Beginners should aim to finish around 52:31 with good form, while advanced athletes can target 67:30-62:31. Always prioritize proper movement over speed.

How do I scale Murph?

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 Murph work?

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

PRzilla

AI-powered WOD Insights

Workout Description

1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run

Why This Workout Is Hard

Hero WOD (Chipper). Run buy-in/out, high-vol pull-ups, push-ups, squats. Classic endurance test (Very Hard w/ vest).

Benchmark Times for Murph

Elite: <67:30
Advanced: 67:30-62:31
Intermediate: 62:31-52:31
Beginner: >52:31

Training Focus

This workout develops the following fitness attributes:

Endurance (10/10): A benchmark Hero WOD consisting of a 1-mile run, then 100 pull-ups, 200 push-ups, 300 squats (partitioned as needed), followed by another 1-mile run. This is an iconic test of pure cardiovascular and muscular endurance, especially if performed with a weight vest (which makes it 'Very Hard').
Stamina (9/10): Extremely high volume of pull-ups, push-ups, and squats will exhaust upper body pulling, pushing, and leg muscular stamina. The ability to partition effectively is key to managing this stamina demand.
Speed (4/10): Maintaining a strong running pace and efficiently cycling through partitioned sets of bodyweight movements is key. Pacing strategy is paramount for this long workout.
Strength (3/10): Primarily a test of relative bodyweight strength endurance. A weight vest (optional, but common for a harder challenge) adds a significant strength component.
Flexibility (2/10): Requires basic mobility for running, pull-ups, push-ups, and squats.
Power (1/10): Minimal power demand; focus is on sustained endurance and high-volume bodyweight stamina over a long duration.

Modality Profile

A classic benchmark with a large gymnastics component (Pull-up, Push-up, Squat) and a large monostructural component (Run). The stimulus is evenly split between G and M.

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

Training Profile

Attribute	Score	Explanation
Endurance	10/10	A benchmark Hero WOD consisting of a 1-mile run, then 100 pull-ups, 200 push-ups, 300 squats (partitioned as needed), followed by another 1-mile run. This is an iconic test of pure cardiovascular and muscular endurance, especially if performed with a weight vest (which makes it 'Very Hard').
Stamina	9/10	Extremely high volume of pull-ups, push-ups, and squats will exhaust upper body pulling, pushing, and leg muscular stamina. The ability to partition effectively is key to managing this stamina demand.
Strength	3/10	Primarily a test of relative bodyweight strength endurance. A weight vest (optional, but common for a harder challenge) adds a significant strength component.
Flexibility	2/10	Requires basic mobility for running, pull-ups, push-ups, and squats.
Power	1/10	Minimal power demand; focus is on sustained endurance and high-volume bodyweight stamina over a long duration.
Speed	4/10	Maintaining a strong running pace and efficiently cycling through partitioned sets of bodyweight movements is key. Pacing strategy is paramount for this long workout.

Murph

For Time Chipper

1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run

1 ♡ on Wodwell

Difficulty:

Hard

Modality:

Time Distribution:

37:31Elite

56:16Target

67:30Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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