Murph Preparation: How to Tackle the Hero WOD

So, are you ready for Murph? Or does the thought of the CrossFit Hero WOD make you panic?

Don't worry: with the right preparation and suitable Murph prep workouts, you'll rock it!

From running training to pull-up progression to the final Murph test run: Let's work together to ensure that you don't just “get through” Memorial Day, but proudly cross the finish line.

What is Murph – and why is everyone talking about it in May?

Murph isn't just a workout. It's a legend. A tribute to heroes. A real test for your body and your mind.

The Murph workout consists of:

• Run 1 mile (approx. 1.6 kilometers)

• 100 pull-ups

• 200 push-ups

• 300 air squats

• Run 1 mile (approx. 1.6 kilometers)

  
  

And all in one go, preferably with a weighted vest.

Why May? Because it's done every year on Memorial Day, in honor of Lt. Michael Murphy, a Navy SEAL who sacrificed his life in the line of duty. CrossFitters around the world sweat together on this day — out of respect and gratitude.

In short, Murph is more than just exercise. It's a reminder, a matter of honor, and a damn tough challenge.

Why should I prepare for Murph?

Let's be honest: Murph is no walk in the park. Without preparation, the Hero WOD is really tough — and you'll be sore the next day.

With targeted Murph preparation, you can be sure of:

• More endurance for running.

• More strength endurance for 600 repetitions.

• Good technique so you don't wear yourself out.

• A cool feeling at the end — proud, strong, and part of something bigger.

In short: preparation makes the difference between “I survived” and “I rocked it.”

When should I start preparing for Murph?

Ideally, you should start preparing for the Murph 6 to 8 weeks before Memorial Day.

During this time, you can gradually build up your endurance and strength endurance, improve your technique for pull-ups, push-ups, and squats, and prepare your body for the monster volume.

The earlier you start, the smarter you can increase the load: first increase technique and volume, then add intensity and (if you want) even incorporate the weight vest at the end.

What if I only have 3 or 4 weeks left?

No reason to throw in the towel. Even in a short time, you can achieve something great!

The trick: Focus more on short, intense sessions combined with longer runs. It's better to do short bursts more often than to completely exhaust yourself once a week.

In short: the earlier you start, the better your Murph day will be. The later you start, the harder it will be — but giving up is not an option. You can do it!

Murph preparation: What exactly should I train?

Murph is a full-body workout.

Here are the most important areas—and what you can do about them:

• Pull strength (pull-ups)→ Train with:

  • Strict pull-ups (without momentum)

  • Negative pull-ups (lower slowly)

  • Assisted pull-ups with band

  • Ring rows as a preliminary exercise

  
  

• Pushing force (push-ups)→ Train with:

  • Knee push-ups (for volume)

  • Standard push-ups (chest touches the floor)

  • Hand-release push-ups (for proper technique)

  • Tempo push-ups (slow descent)

    
    

• Leg strength and glutes (air squats)→ Train with:

  • Air squats (speed: controlled descent, explosive ascent)

  • Jump squats (for strength endurance)

  • Wall sits (isometric holding exercises for the legs)

    
    

• Cardiovascular endurance (running)→ Train with:

  • 1–2 km intervals for time

  • Long Slow Distance Runs (3–5 km of relaxed running)

  • Sprint intervals (400 m fast, 400 m relaxed)

    
    

• Mental toughness→ Train with:

  • Long EMOMs (Every minute on the minute)

  • High-rep workouts (e.g., 100 push-ups for time)

  • Combination of running and bodyweight exercises without long breaks

    
    

The Murph preparation must therefore get your muscles AND your mind in shape. Both will be thoroughly tested during the Hero WOD.

5 sample workouts to help you prepare for Murph

Here are a few training bites that are ideal Murph prep workouts:

Workout 1: 10 Min AMRAP

• 5 Pull-ups

• 10 Push-ups

• 15 Air Squats

Workout 2: For Time

• 800m Run

• 50 Pull-ups

• 100 Push-ups

• 150 Squats

• 800m Run

Workout 3: 20 Min EMOM

• 3 Pull-ups

• 6 Push-ups

• 9 Squats

Workout 4: Long Run

• 2 km easy run with a light weight vest

Workout 5: Partner Murph

• Share the reps, push each other — fun factor x10!

What does a Murph prep training plan for the last 4 weeks look like?

Here you will find a simple but effective 4-week plan that will get you fit for Murph. Ideal if you don't have much time but still want to be well prepared.

Week 1 – Laying the foundation

• 3x Bodyweight training:

  • 10–15 Minute AMRAP: 5 Pull-ups, 10 Push-ups, 15 Air Squats

• 1x Run:

  • 3 km easy continuous run

• Focus: Clean technique, getting your body used to the volume

Week 2 – Increase volume

• 2x "Cindy" workouts:

  • 5 Pull-ups, 10 Push-ups, 15 Air Squats — 5 rounds for time

• 1x Run:

  • 4 km fast continuous run

• Focus: Increase speed, fewer breaks between rounds

Week 3 – Simulate stress

• 2x "Half Murph":

  • 800m Run

  • 50 Pull-ups

  • 100 Push-ups

  • 150 Squats

  • 800m Run

• 1x Sprint training:

  • 6x 400m sprint, 400m easy jogging

• Focus: Getting your body and mind used to prolonged exertion

Week 4 – Testing and recovery

• 1x “Murph Light” test run:

  • Optional with weighted vest, if you are ready

• 1x active recreation:

  • Mobility, light jogging, or yoga

• Focus: Maintain body tension, regeneration before the big day

Extra tip: Plan at least one full day of rest per week.

What should I keep in mind on Murph Day to get through it successfully?

Murph Day is not a normal training day. Here is your survival (and success) checklist:

1. Start smart

• Pace yourself.

• Make sure you take breaks, even if you feel “fresh” at the beginning.

• Strategy tip: Divide the repetitions cleverly (e.g., 5 pull-ups / 10 push-ups / 15 squats and repeat).

  
  

2. Breakfast: light but rich in energy

• No experiments!

• Ideal: banana, oatmeal, small protein shake — no heavy food that will sit in your stomach.

  
  

3. Drink, drink, drink

• Make sure you're well hydrated in the morning, don't wait until you're in the middle of your workout to frantically reach for a bottle.

• Before starting: a large glass of water, then small sips during Murph.

  
  

4. Prepare equipment

• Test your shoes, weight vest (if you wear one), and tape beforehand.

• No new socks or shoes on the day itself!

  
  

5. Don't forget to warm up

• 5–10 minutes of light jogging or jumping rope, plus shoulder and hip mobility exercises.

• A prepared system lasts longer.

  
  

In short: eat smart, drink smart, run your own race, and celebrate every damn meter. Your goal: to cross the finish line upright and proud — not on all fours!

Why Murph can become your best friend

Murph is not a normal workout. It's a challenge for your body, mind, and heart—and one that you can test yourself with every May.

To make your preparation for Murph really fun, get the SmartWOD Timer app for perfect time management and the SmartWOD Generator app if you need new workout ideas in between.