Benchmark WOD Guide
Murph: Pacing Strategy and Partitioning Guide
Everything you need to tackle Murph — partition strategies, time benchmarks, scaling options, and how to build your training around it.
View Murph on WODmachineMurph is 1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1 mile run — for time, with a 20 kg weight vest for those who RX it. 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.
Murph Partitioning Strategies
The most common partition is 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats (cindy-style). This divides the middle section into manageable sets and keeps a consistent pace throughout. A less common but effective approach is 10 rounds of 10/20/30 — higher volume per round but fewer transitions. Unpartitioned (100 pull-ups straight, then 200 push-ups, then 300 air 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 20 kg 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 a 20 kg vest, under 45 minutes is excellent.
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.
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.