Benchmark WOD Guide

Murph WOD: Partitions, Good Times and Vest Weight

Murph: 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, 1-mile run. Partition options (5-10-15 and more), good times by level, and the 20/14 lb vest.

View Murph on WODmachine

Murph is 1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1 mile run — for time, with a 20 lb (9 kg) weight vest for men or 14 lb (6 kg) for women at Rx. It is one of the most demanding named workouts in functional fitness, typically taking between 35 and 70 minutes depending on fitness level and strategy.

The single biggest variable in Murph is not fitness — it's partitioning. How you divide the 100/200/300 middle section determines whether you finish strong or spend the last mile walking.

The Workout

For time
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
Rx: wear a 20 lb (9 kg) vest, 14 lb (6 kg) for women

Equipment and Setup

Pull-up bar, measured running route, optional 20/14 lb (9/6 kg) weight vest

Confirm the route and pull-up station before starting. Keep water and chalk clear of the running line, and decide your partition before the clock starts.

Scaling and Substitutions

Replace pull-ups with ring rows or banded pull-ups.
Reduce each run to 400-800 m.
Use 50 pull-ups, 100 push-ups, and 150 air squats for a half-volume version.
Complete the workout without a vest before adding load.

Common Mistakes

Adding a vest before you can sustain the unweighted volume.
Taking early pull-up or push-up sets close to failure.
Starting the first mile at a pace you cannot repeat.
Changing the partition only after muscular failure begins.

How to Partition Murph

You must still run the full first mile before the middle section and the full last mile after it; only the 100 pull-ups, 200 push-ups and 300 squats are split. The most common partition is 20 rounds of 5 pull-ups, 10 push-ups and 15 air squats (Cindy-style): small sets, steady pace, and the push-ups never reach failure. 10 rounds of 10/20/30 means fewer transitions but bigger sets, so it suits athletes with 15+ unbroken pull-ups. A third option is a push-up-friendly split such as 5 pull-ups, 5 push-ups, 15 squats, 5 push-ups for 20 rounds, which breaks the push-ups in two because they are where most athletes fail. Unpartitioned (all 100 pull-ups, then 200 push-ups, then 300 squats) is significantly harder and only suited to athletes who can do 20+ unbroken pull-ups.

Time Standards for Murph

Beginner (first Murph, no vest): 55-75 minutes. Intermediate (regular training, no vest): 40-55 minutes. Competitive (with a 20/14 lb vest): 35-45 minutes. Elite: under 35 minutes. These are rough benchmarks — the 1-mile run pace and pull-up capacity are the two biggest variables. If your mile pace is over 9 minutes or your max pull-ups is under 10, plan for extra time.

Scaling Murph

Scale by reducing the run distance (400m each instead of 1 mile), halving the reps (50/100/150), using ring rows instead of pull-ups, or using knee push-ups. The goal of scaling is to keep moving throughout — if you're resting more than 30 seconds per set in the middle section, you've started too heavy or too fast.

Frequently Asked Questions

What is a good time for Murph?

Under 40 minutes without a vest is competitive. 40-55 minutes is a solid intermediate time. Over 55 minutes is common for first attempts or athletes newer to high-volume pull-up and push-up work. With the 20/14 lb (9/6 kg) Rx vest, under 45 minutes is excellent. These are rough community benchmarks, not official standards.

Should I partition Murph?

Yes, for almost everyone. The 20-round cindy partition (5/10/15) is the most reliable strategy. It prevents muscular failure in pull-ups and push-ups early in the middle section and keeps your pace consistent.

How do I train for Murph?

Build pull-up volume over 6-8 weeks before attempting Murph. A useful progression: start with 50 total pull-ups across multiple sets 3 times per week, adding 10 reps per week. Pair with push-up and running volume. Two weeks out, do a half-Murph (half the reps, both miles) to check your pacing.

What are the ways to partition Murph?

The most popular is 20 rounds of 5 pull-ups, 10 push-ups and 15 squats. Others: 10 rounds of 10/20/30 for stronger athletes, 20 rounds of 5 pull-ups, 5 push-ups, 15 squats, 5 push-ups to protect the push-ups, or unpartitioned. In every version the two 1-mile runs stay unbroken at the start and finish.

How heavy is the Murph vest?

The Rx vest is 20 lb (about 9 kg) for men and 14 lb (about 6 kg) for women. Many athletes do Murph without a vest until their unweighted time is consistent.

Do I need a weight vest for Murph?

No. The vest is the RX standard but the workout is fully legitimate without it. Most athletes do their first several Murphs unweighted and add the vest once their time is consistently under 50 minutes.