The Murph workout is one of the most challenging fitness tests you can attempt. Named after Navy Lieutenant Michael Murphy, it’s a grueling combination of running, bodyweight exercises, and endurance that pushes both your physical and mental limits. Whether you’ve just heard of it or have been thinking about giving it a try, you might be wondering: How long does it take to do a Murph workout?
In this guide, you’ll not only learn how long the workout typically takes but also discover how you can tackle it, regardless of your fitness level. You’ll find training tips, recovery advice, and strategies to improve your time, along with information on how to scale the workout for beginners. So, if you’re ready to challenge yourself and take on this intense workout, keep reading!
Table of Contents
Table of Contents
Understanding the Murph Workout
Before diving into the time it takes to complete the Murph workout, it’s important to understand exactly what’s involved. The Murph workout is a full-body, high-intensity challenge that requires both strength and endurance. Here’s a breakdown of the workout:
What Is the Murph Workout?
The Murph workout consists of the following components:
- 1-mile run: You begin with a mile of running, which sets the tone for the rest of the workout.
- 100 pull-ups: After the run, you move on to the pull-ups, which can be done on a pull-up bar or scaled to other exercises.
- 200 push-ups: Push-ups follow the pull-ups and contribute to both upper body and core strength.
- 300 air squats: Squats are the final bodyweight exercise, targeting your legs and core.
- 1-mile run: After completing the pull-ups, push-ups, and squats, you finish with another mile of running.
This intense workout is often performed with no rest, though some people break up the exercises into smaller sets to make it more manageable.
The History Behind Murph
The Murph workout was created to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan in 2005. His bravery and dedication to his country are remembered through this intense challenge, which many people across the world participate in on Memorial Day.
How Long Does It Take to Complete a Murph Workout?
Now that you understand the components of the Murph workout, the next question is: How long does it take to do the Murph workout? The time it takes to complete the workout depends on several factors, including your fitness level, experience, and pacing strategies. Here’s what you can generally expect:
Average Completion Times
- Beginners: If you’re new to the Murph workout, you can expect to take anywhere between 45 to 60 minutes. The key is pacing yourself and making sure not to overexert yourself early on. For beginners, scaling the workout (using ring rows, knee push-ups, and air squats) can help.
- Intermediate Athletes: For those who are moderately fit but haven’t done Murph before, the average time is between 40 to 50 minutes. You’ll be able to tackle the workout without too many modifications but will likely need some rest between sets.
- Advanced Athletes: Advanced athletes, especially those who regularly train for endurance and strength, typically finish the workout in about 35 to 45 minutes. These individuals can usually handle the full intensity of the workout, with minimal rest breaks.
- Elite Athletes: Some of the fittest athletes may complete the Murph workout in 30 to 35 minutes or even less. These individuals often have high-level endurance and strength, allowing them to perform the exercises at a rapid pace.
Factors That Affect Completion Time
Several factors will affect how long it takes you to complete the Murph workout:
- Fitness Level: If you’re new to exercising or haven’t built up endurance or strength, it will take longer to finish. As your fitness improves, so will your time.
- Partitioning: Breaking the 100 pull-ups, 200 push-ups, and 300 squats into smaller sets can make the workout more manageable and help you maintain a steady pace. The way you partition these reps can directly impact how fast you complete the workout.
- Pacing: Murph is a long workout, so pacing yourself throughout is crucial. Going too fast at the beginning can leave you exhausted for the final mile or bodyweight exercises.
- Rest and Recovery: Taking rest breaks, especially after completing each set of exercises, can help you avoid burnout. However, if you rest too much, it will add time to your overall completion.
How to Improve Your Murph Time
If you’re interested in improving your Murph time, training for this challenging workout is key. Here are a few tips that can help:
1. Train for Endurance
Since Murph is both a strength and cardio workout, it’s important to improve both your endurance and strength. Focus on:
- Running long distances at a steady pace to build your cardiovascular endurance.
- Increasing your stamina with workouts that include high repetitions, such as burpees, squats, and push-ups.
2. Practice the Movements
Being familiar with the movements in Murph (pull-ups, push-ups, and squats) will help you complete them more efficiently. Incorporate exercises like strict pull-ups, push-ups, and squat variations into your training routine.
3. Optimize Nutrition and Hydration
Proper nutrition and hydration play a major role in how well you perform. Make sure to fuel your body with the right foods (such as complex carbohydrates, lean proteins, and healthy fats) before and after your workouts. Stay hydrated to ensure you have the energy to power through the entire workout.
4. Get Enough Rest
While training is important, rest and recovery are just as crucial. Allow your body enough time to recover between intense workouts, as overtraining can lead to fatigue and decreased performance.
Strategies for Tackling the Murph Workout
Whether you’re a beginner or an experienced athlete, having a strategy for tackling the Murph workout is essential. Here are some tips that can help you maximize your performance and finish strong:
1. Partition the Reps Wisely
Many people break the 100 pull-ups, 200 push-ups, and 300 air squats into smaller sets to prevent exhaustion. Here are a few common partitioning methods:
- 5-10-15: Perform 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats. This helps break the workout into smaller, more manageable chunks.
- 10-20-30: Another popular method is to do 10 pull-ups, 20 push-ups, and 30 air squats for 10 rounds.
You can experiment with different partitioning methods to see what works best for you.
2. Maintain a Steady Pace
The key to completing Murph in a reasonable time is pacing. Try to keep a steady, consistent pace throughout the workout rather than rushing through the exercises. You’ll want to conserve your energy for the final mile.
3. Mental Focus
Murph is as much a mental challenge as it is a physical one. As you progress through the workout, it’s easy to get fatigued and feel like quitting. Stay focused on your goal, break the workout into smaller pieces, and keep pushing yourself to finish strong.
4. Rest Efficiently
Taking rest breaks is important, but don’t overdo it. A quick 10-20 second rest after completing each round or set of exercises is usually enough. Make sure your rest is purposeful so that you don’t lose momentum.
Scaling the Murph Workout for Beginners
If you’re new to the Murph workout, it’s important to scale the exercises to your current fitness level. Here are some modifications you can make to ensure a successful Murph experience:
1. Substitute Pull-Ups with Ring Rows or Jumping Pull-Ups
Pull-ups can be challenging for beginners, so substitute them with ring rows or jumping pull-ups to reduce the intensity. You can gradually work up to regular pull-ups as your strength improves.
2. Perform Knee Push-Ups or Elevated Push-Ups
If regular push-ups are too difficult, perform knee push-ups or elevated push-ups (placing your hands on a bench or platform) to reduce the difficulty.
3. Reduce the Number of Reps
If you find the full volume of 100 pull-ups, 200 push-ups, and 300 air squats overwhelming, scale back the number of reps to match your current fitness level. For example, you can cut the reps in half or reduce them by a third.
4. Take Longer Rest Breaks
Take more frequent or longer rest breaks between sets if necessary. Listen to your body and rest whenever you need to, but try not to overrest, as this can lengthen your overall time.
The Benefits of Doing the Murph Workout
While Murph is an intense and challenging workout, it comes with a variety of physical, mental, and emotional benefits.
1. Physical Benefits
The Murph workout provides a full-body workout that targets your cardiovascular system, upper body, core, and lower body. It helps build strength, endurance, and stamina, improving both your aerobic capacity and muscular endurance.
2. Mental Toughness
Murph is mentally tough. It challenges you to push through fatigue, discomfort, and doubt. Completing Murph is not only a physical accomplishment but a mental one as well. It will leave you feeling proud and mentally stronger.
3. Sense of Community
Many people perform the Murph workout as a way to honor Lieutenant Michael Murphy and connect with a global community of fitness enthusiasts. Doing Murph with others can create a sense of camaraderie and support, making the experience even more meaningful.
Conclusion
The Murph workout is a true test of endurance, strength, and mental toughness. How long it takes to complete depends on several factors, including your fitness level, pacing strategies, and how you scale the workout. By training properly, using effective strategies, and staying mentally focused, you can improve your time and conquer this challenging workout.
Ready to take on the Murph challenge? Whether you’re a beginner or an experienced athlete, remember that it’s not about how fast you finish—it’s about pushing yourself beyond what you thought was possible. So, lace up your shoes, get prepared, and take on the Murph workout with confidence!
If this guide has inspired you to start, check out What Is the Murph Workout? for additional tips and background. Lace up your shoes, prepare yourself mentally, and tackle the Murph with confidence!
To sustain the energy needed for a Murph workout, consider incorporating balanced meals such as the best protein-packed breakfast sandwiches .
