Hero WOD · For time · All levels
MURPH (Hero WOD — For Time)
- Format
- For time
- Versions
- Beginner / Intermediate / Advanced
- Equipment
- pull-up bar or resistance band, open space or treadmill
Start at an appropriate intensity, prioritize technique, and stop if you experience chest pain, dizziness, or unusual shortness of breath. Use the low-impact substitutions and take longer rest whenever you need it. Traditional MURPH is a very high-volume workout and is not an introductory fitness test. Build up gradually over several weeks, rest as often as you need, hydrate well and allow full recovery afterward. There is no required finish time. Stop if you feel chest pain, dizziness, unusual shortness of breath, or dark-colored urine after training, and seek medical help.
Choose your version
- 400-meter walk or easy jog
- 5 rounds of: 3 assisted pull-ups or band rows, 6 incline push-ups, 9 chair squats (15 total / 30 total / 45 total)
- 400-meter walk
Take rest breaks whenever you need them.
Tracker
Rounds: 0 / 5
Reps: 0 / 90
Pause, scale or stop whenever you need to — and stop the set the moment technique breaks down. Nothing is penalised.
Log this workout
Warm-up
- Easy cardio — walk, light jog or bike — 5:00
- Gentle mobility — arm circles, hip openers, ankle rocks — 2:00
- Practice reps — 2–3 controlled pull-ups/rows, push-ups and squats — 1:00
Cool-down
- Slow walk & breathing reset — 1:00
- Lats, chest, quads & hip stretches — 1:00
Modifications
Pick the version that matches your current conditioning: MURPH Foundations (beginner), Half MURPH (intermediate) or Traditional MURPH (advanced). Partition the middle movements into rounds, reduce reps, or use any substitution — stopping, pausing or scaling is never penalised. A weighted vest is not part of this program.
Exercise instructions
1. Run — 1 mile
Form: Start conversational and steady; this is a long workout, so save energy.
Substitution: Walk, row, bike, or a shorter distance (400–800 m)
2. Pull-Ups
Form: Start from a dead hang, pull your chest toward the bar, lower under control.
Substitution: Band-assisted pull-ups, jumping pull-ups, or ring/band/table rows
3. Push-Ups
Form: Body in one straight line, elbows about 45 degrees, chest just above the floor.
Substitution: Incline push-ups on a bench, counter or wall
4. Air Squats
Form: Feet shoulder-width, sit hips back and down, knees track over toes, chest tall.
Substitution: Chair or box squats, or partial-range squats
5. Run — 1 mile
Form: Finish at whatever pace you can sustain — walking is completely fine.
Substitution: Walk, row, bike, or a shorter distance