What is the Murph workout?

Murph is a CrossFit Hero workout consisting of a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another 1-mile run, performed for time. The Rx'd version is done with a 14/20-lb weight vest. It honors U.S. Navy SEAL Lt. Michael P. Murphy.

Can beginners do Murph?

Yes. This 6-week training plan includes beginner scaling for every session. On Murph day, beginners can reduce the run to 800 meters, use ring rows instead of pull-ups, perform push-ups from the knees, and partition the work into manageable rounds.

How should I partition Murph?

The most popular partition is 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats (known as Cindy). Other common strategies include 10 rounds of 10-20-30 or customized sets based on your weakest movement. The key is to keep moving and avoid failure on any set.

Do I need a weight vest for Murph?

No. A weight vest is only recommended for athletes who have completed Murph before and have been training regularly with a vest. Most athletes should complete Murph without a vest first.

When should I start this training plan?

To be ready for Memorial Day (May 25, 2026), start the 6-week program on April 13, 2026. You can also start at any point and complete Murph when you finish Week 6.

Murph 2026 Vancouver: Memorial Day Workout and Training Plan

Murph 2026 Vancouver: Memorial Day Workout and Training Plan from CrossFit BC. Join CrossFit BC in Olympic Village for Murph on Monday, May 25, 2026. Community heats, drop-ins welcome, all levels. Plus the free 6-week training plan.

CrossFit BC is a coaching gym in Olympic Village, Vancouver, at 278 East 1st Avenue. We run CrossFit, HYROX race prep, Olympic weightlifting, small-group and 1-on-1 coaching seven days a week.