Average Scores by Level
Murph is the most famous Hero WOD in CrossFit and is performed every Memorial Day. It honors Navy SEAL Lt. Michael Murphy who was killed in action in Afghanistan. It is a test of pure volume and mental toughness.
| Level | Time / Score | Notes |
|---|---|---|
| Beginner | 60+ min | No vest, scale movements |
| Intermediate | 45–60 min | No vest, full Rx movements |
| Advanced | 35–45 min | With vest, solid pacing |
| Elite | Sub 35 min | Vest, near unbroken sets |
Scaling Options
Do Murph without a vest until you can complete it in under 50 minutes. Scale pull-ups to ring rows, push-ups to knee push-ups. Never sacrifice form for speed on this one — the volume is enormous.
Strategy Tips
The most popular partition is 20 rounds of 5 pull-ups, 10 push-ups, 15 air squats (the "Cindy" format). This breaks the middle section into manageable chunks. Start the first run conservatively — running a 7:30 mile on a fresh set of legs will feel very different after 100 pull-ups.
The Story Behind the WOD
Lt. Michael Murphy was posthumously awarded the Medal of Honor for his actions during Operation Red Wings in Afghanistan on June 28, 2005. Murph was one of his favorite workouts, which he called "Body Armor." It is performed across CrossFit gyms worldwide every Memorial Day.
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