The Murph Workout for Beginners: Start Strong Today

Ready to tackle one of the most famous (and toughest!) CrossFit workouts? The Murph Workout is a hero WOD (Workout of the Day) honoring Navy Lieutenant Michael Murphy. It’s a beast: 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another 1-mile run—often done in a weighted vest. But guess what? You don’t need to be a Navy SEAL to conquer it! This guide breaks down the Murph Workout for Beginners with step-by-step tips, smart scaling options, and a training plan to help you crush it safely. Let’s get started!

What Is the Murph Workout?

The Murph is a grueling test of endurance, strength, and mental grit. Here’s the classic version:

Run 1 mile
100 pull-ups
200 push-ups
300 air squats
Run 1 mile
Optional: Wear a 20-lb weight vest.

But as a beginner, you’ll scale it down. No shame—this is how even pros start!

Beginner-Friendly Modifications for the Murph Workout

The key to the Murph Workout for Beginners is adaptation. Here’s how to make it doable:

1. Ditch the Weight Vest

Why: Adds intensity that’s too much for newbies.
Pro Tip: Master the movements first. Add weight later!

2. Break Reps into Smaller Sets

Example:
- 10 rounds of:
  - 10 pull-ups (or ring rows)
  - 20 push-ups (from knees or elevated)
  - 30 squats
Why: Prevents burnout and keeps form sharp.

3. Swap Pull-Ups for Easier Variations

Options:
- Ring rows (using gymnastics rings or a Smith machine).
- Band-assisted pull-ups.
- Lat pull-downs (if you have gym access).

4. Shorten the Runs

Try: 800m runs (half-mile) instead of a full mile.

5. Split the Workout Over Days

Day 1: Run 1 mile + 50 pull-ups.
Day 2: 100 push-ups + 150 squats.
Day 3: Run 1 mile.

Step-by-Step Guide to the Murph Workout for Beginners

Follow this scaled version to build confidence:

1. Warm-Up (10 Minutes)

Jump rope: 3 minutes.
Arm circles: 1 minute forward/backward.
Bodyweight squats: 20 reps.

2. The Modified Murph

Run 800m (or brisk walk 10 minutes).
5 Rounds of:
- 5 pull-ups (or ring rows)
- 10 push-ups (from knees)
- 15 squats
Run 800m (or walk).

Total: 25 pull-ups, 50 push-ups, 75 squats.

3. Cool-Down (5 Minutes)

Child’s pose: 1 minute.
Hamstring stretch: 30 seconds per leg.

4-Week Murph Workout Training Plan for Beginners

Goal: Build endurance and strength to tackle the full Murph (scaled!).

Week	Focus	Workout
1	Baseline Fitness	400m run, 3 rounds of 5 pull-ups/10 push-ups/15 squats
2	Increase Volume	600m run, 4 rounds of 8 pull-ups/15 push-ups/20 squats
3	Add Intensity	800m run, 5 rounds of 10 pull-ups/20 push-ups/30 squats
4	Test Day!	Full scaled Murph: 800m run, 5×10/20/30, 800m run

Rest Days: Take 2 days off weekly. Walk or stretch on rest days.

Murph Workout Tips for First-Timers

Pace Yourself: It’s a marathon, not a sprint. Aim for steady effort.
Focus on Form: Better to do 5 perfect push-ups than 10 sloppy ones.
Hydrate: Sip water during the workout. Dehydration = cramps!
Fuel Up: Eat a banana or toast with peanut butter 1 hour before.
Mind Games: Break reps into chunks (“Just 5 more squats!”).

How to Build Endurance for the Murph Workout

Run/Walk Intervals: Alternate 1 minute jogging + 2 minutes walking.
Grease the Groove: Do mini sets of pull-ups/push-ups throughout the day.
Squat Every Day: Add 50 air squats daily to build leg stamina.

Common Mistakes Beginners Make in the Murph Workout

Going All-Out Too Fast: You’ll gas out by round 2. Pace!
Skipping Modifications: Ego lifting leads to injury. Scale reps!
Ignoring Warm-Ups: Cold muscles = pulls/strains.
Forgetting to Breathe: Inhale on the easy part, exhale on the effort.

FAQs: Your Murph Questions, Answered

Q: Can I do the Murph Workout without a pull-up bar?
A: Yes! Swap pull-ups for ring rows, bent-over rows, or even bicep curls.

Q: How long should a beginner take to finish?
A: Aim for 45–60 minutes. Speed comes later—focus on finishing!

Q: Is the Murph safe for someone with knee pain?
A: Modify squats to sit-to-stands or leg presses. Avoid deep knee bends.

Q: How often can I do the Murph?
A: Once a month max. Your body needs recovery time!

Final Thoughts: You’ve Got This!

The Murph Workout for Beginners isn’t about being perfect—it’s about showing up, sweating, and honoring your progress. Whether you finish in 40 minutes or 70, you’re already winning by taking the first step.

Ready to crush it? Lace up those shoes, grab your water bottle, and remember: Every rep gets you closer to the finish line.

Your Mission: Tag a friend to try the Murph with you. Shared pain = shared gains! 💪

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