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Murph Hero Workout: Story, Modifications, and Strategies for Memorial Day Success

Learn how to crush the Murph Hero Workout this Memorial Day with smart strategies, scaling tips, and no-equipment mods. Subscribe to Chow Hall Chatter for veteran-led fitness insights.

May 20th, 2025 • Estimated Reading Time: 4 minutes

You’ve heard of Murph. Maybe you’ve even tried it. But this year, let’s do more than just check the box — let’s honor the fallen, challenge your limits, and join a movement bigger than yourself.

Who Was Lt. Michael P. Murphy?

Lt. Michael P. Murphy was a U.S. Navy SEAL who posthumously received the Medal of Honor for his heroic actions in Afghanistan during Operation Red Wings in 2005. Known for his leadership, bravery, and sacrifice, "Murph" has become one of the most revered Hero Workouts in the CrossFit community, performed annually on Memorial Day to honor fallen service members.

The Murph Hero WOD (from CrossFit.com)

For time:

  • 1-mile run

  • 100 pull-ups

  • 200 push-ups

  • 300 air squats

  • 1-mile run (Worn with a 20 lb weight vest if Rx)

Partitioning: You can complete the reps in any order/sets, often done as:

  • 20 rounds of 5 pull-ups, 10 push-ups, 15 air squats OR

  • 10 rounds of 10 pull-ups, 20 push-ups, 30 air squats

Movement Standards (from CrossFit.com): 

  • Pull-ups: Chin over the bar; full extension at the bottom.

  • Push-ups: Chest touches the ground; elbows locked out at the top.

  • Air squats: Hip crease below knee at the bottom; full extension at the top.

Modifications for All Levels

Beginner Level:

  • Run: Cut distance to 800m or walk briskly

  • Pull-ups: Use bands, ring rows, or jumping pull-ups

  • Push-ups: Perform on knees or elevated surface (bench or box)

  • Air squats: Use a box or chair for support

  • No vest

Intermediate Level:

  • Run full distance without vest

  • Pull-ups: Use light bands or jumping pull-ups

  • Push-ups: Regular or knee push-ups if needed

  • Air squats: Full depth, no weight

Advanced Level:

  • Rx with weight vest (20 lb men / 14 lb women)

  • Strict pull-ups, push-ups, air squats

  • Unpartitioned (complete all pull-ups before moving to push-ups, then squats)

No Equipment Options:

  • Replace pull-ups with bent-over backpack rows or doorframe rows

  • Replace run with rower, bike, or jump rope (double-unders for a challenge)

  • Add a loaded backpack if no weight vest is available

Don’t forget to comment your time below to start a leaderboard.

Workout Strategies + Execution Tips

  • Pace wisely: Don’t sprint the first run; save energy for the bodyweight work.

  • Break it up smartly: Partition reps into manageable sets to avoid muscle fatigue.

  • Focus on form: Prioritize clean, full-range movements over speed to reduce injury risk.

  • Hydrate + cool down: Especially important on hot Memorial Day weekends.

  • Honor the purpose: Keep in mind the hero this WOD represents — it’s more than just a workout.

For official guidance, visit CrossFit.com’s Murph Workout page.

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