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.

Written by:: CrossFit BC
Section:: Training
Reading time:: 25 min
Topics:: Murph, Murph 2026, Memorial Day Murph, Hero WOD, training plan, CrossFit Vancouver
Published:: Sunday, April 12, 2026
Last updated:: Sunday, July 12, 2026

Murph Workout Training Plan: 6-Week Program to Prepare for Murph

This article is part of the CrossFit BC journal, written by the coaching staff who run our classes in Olympic Village, Vancouver. We publish what we teach on the floor: training decisions, recovery, nutrition, and the honest tradeoffs behind them.

Common questions

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.