'Murph' as a CrossFit benchmark: protocol and how to track your progress

"Murph" is one of the longest and toughest WODs in CrossFit, and also one of the most used as a full-body strength-endurance test. Unlike "Fran," this isn't about explosive power — it's about managing effort over 30-60 minutes, combining running with bodyweight strength work.

If you work with CrossFit athletes or with populations training general muscular endurance, "Murph" as a test gives you a very complete picture of their sustained work capacity.

What does this test measure?

It measures the ability to sustain a long-duration strength-endurance effort, combining continuous running with three full-body bodyweight exercises (pull-ups, push-ups, and squats) at high volume. It's a demanding test of localized muscular endurance and cardiovascular endurance at the same time.

Equipment needed

• A measurable 1-mile (1,609 m) course, or equivalent timed distance on a treadmill/track
• Pull-up bar
• Space for push-ups and bodyweight squats
• Weighted vest (optional, for the "with vest" version)
• Stopwatch

Step-by-step protocol

1. The full scheme is: 1-mile run → 100 pull-ups → 200 push-ups → 300 bodyweight squats → 1-mile run
2. The rep block (100-200-300) can be broken into smaller rounds to better manage fatigue; the most common split is 20 rounds of 5 pull-ups, 10 push-ups, and 15 squats ("Cindy-style")
3. Time the total time from the start of the first mile to the end of the second
4. Note whether it was done with or without a weighted vest (the "with vest" version is notably harder) and whether the middle block was split, and how

Common mistakes

• Going out too fast on the first mile and not having legs left for the second
• Not breaking up the rep block strategically, which causes technical breakdowns from fatigue (especially in push-ups and pull-ups)
• Comparing times between people who did different versions (with/without vest, different splits) without noting it
• Underestimating the importance of hydration and pacing: "Murph" punishes poor effort management heavily

How to interpret the result

Time (without vest)	Approximate level
> 60 min	Beginner
45-60 min	Intermediate
35-45 min	Advanced
< 35 min	Elite / competitive

With a weighted vest, add roughly 15-25% to the reference time, depending on the weight used and the athlete's experience.

Related tests

"Murph" pairs very well with:

• "Fran" as a CrossFit benchmark — measures short-duration power-endurance, the opposite end of the spectrum
• Timed 5K run test — useful for isolating the purely aerobic component without the strength-endurance component

If an athlete has a good 5K time but a poor "Murph" time, the limiting factor is probably muscular strength-endurance, not aerobic base.

Track it with Movalytics

"Murph" is usually done a couple of times a year (the "Memorial Day Murph" is a common occasion), so long-term tracking is key. With Movalytics you can log the total time, whether a vest was used, and how the rep block was split, and compare each athlete's progress from one year to the next in an organized way.

Frequently asked questions

Is it safe for anyone to do "Murph" as a test? Not for beginners. It requires a minimum baseline of endurance and technique in pull-ups, push-ups, and squats. For untrained populations, it's best to use a scaled version (fewer reps or assisted exercises) and not compare directly against the standard tables. How many times a year does it make sense to repeat it? 1-2 times is enough. It's a very demanding effort, and repeating it too often adds a risk of overload without providing additional relevant data. What matters more, the total time or how the two miles are split? Both. A similar total time can hide very different strategies (going out fast and suffering at the end, or steady pacing). Noting the split of the two miles gives you extra information about effort management.