Murph - How to Scale
Mel McCamley • May 7, 2025
The intended stimulus of Murph is to push your aerobic capacity, muscular endurance and mental toughness. That being said, maintaining proper technique and good pacing over the grueling hero workout is vital.
While this workout is meant to push your limits, most athletes will modify this workout to meet their athletic abilities. The options to modify this workout are endless however, I will list a few great options below.
Murph as written is:
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run
*If you have a vest or body armor, wear it
* The pullups, pushups and air squats are partitioned as needed
The first way to modify this workout is to remove the vest or body armor and complete the workout as written.
Below are ways to partition the pullups, pushups and air squats:
5 pullups
10 pushups
15 air squats
For 20 rounds
5 pullups
5 pushups
15 air squats
5 pushups
For 20 rounds
If you are working on building strength for pullups, the best modification would be to substitute ring rows. A great modification for pushups is to elevate your hands. This way you can work on core stability while decreasing the range of motion.
If the volume needs to be scaled, here are a few options to choose from:
1 mile run
50 pullups
100 pushups
150 air squats
1 mile run
800m run
50 pullups
100 pushups
150 air squats
800m row
A fun way to complete Murph would be to have a partner! You can complete the two runs together and break the 3 movements up between the two of you as needed. One partner could complete a round of the 3 movements while the other partner rests until the reps are completed.
If you are working on building your aerobic capacity, a great modification would be to build in rest. After completing the first run, break the 3 movements up into workable sets while working for 2 minutes and resting for 1. Use this format until you complete the number of reps planned or for 10 rounds maximum. Then you can finish your second run.
There are so many ways we can scale Murph we cannot list them all. Some athletes will use a combination of these modifications while others will be able to complete the workout as written. We want everyone to remember the main reason we are all there this Memorial Day. To have a challenging workout while honoring the sacrifice of those in the military who have died in service, particularly, Lt. Michael J. Murphy
MORE RECENT POSTS
As a community that supports a seemingly unending list of causes, we often find ourselves inundated with a myriad of events that require a physical, and oftentimes emotional, offering to illustrate the depth of support found uniquely within our tribe. Hero workouts, which hold the names of men and women who gave their lives as offering to a cause, allow each and every one of us to honor their sacrifice through an admittedly brief period of discomfort. LT Michael Murphy, who ‘Murph’ is aptly named in reverence to, gave his life to protect the men fighting with him on a remote mountain in Afghanistan, far removed from the safety and security of our gyms nestled across the United States. Yet his sacrifice was not just for those men, but for each and every person who stands beneath the same flag proudly worn on his uniform. We may fall short on a daily basis in honoring his sacrifice, but today we are given the opportunity to extend every ounce of ourselves as thanks. We owe a debt that can never be paid; however, we can ensure the memory of these brave men and women never falls into the realm of obscurity within our national conscience. -Written by Joe Manno
Join us in the Columbia District for our beginner's class: Elements Elements with Coach Emily offers a beginner-based class with low skill and modified movements. This class is a good opportunity for beginners to learn new movements at a slower pace before joining our CrossFit group classes. Elements programming is very similar to our regular CrossFit class programming but slows it down the pace a bit. This gives us more time to spend on learning and understanding the movements, class flow, terminology, etc. “Elements is one of my favorite classes to coach. Everyone is nervous together, but welcoming and so eager to learn. When you enter the gym, it may be overwhelming, but you are not alone. Being able to be a part of someone’s growth in the gym is one of the most rewarding parts of coaching.” - Coach Emily Have you been interested in trying CrossFit but have been hesitant to start? Elements is the perfect was to introduce CrossFit. Try out a week for free by emailing: chelsea@the12labours.com
This past weekend, the energy was electric, and the barbells were flying high at the Cap City Open. We’re incredibly proud to congratulate our lifters—Alex, Carlin, Sally Mimi, and Katie—for their outstanding performances and hard-earned moments on the platform. Each athlete brought their own style and story to the platform, making this event not only a showcase of physical strength but also one of resilience, camaraderie, and competitive spirit. The Cap City Open wasn’t just about totals or podium finishes—it was about lifters pushing limits, supporting one another, and stepping out of their comfort zone. Alex, Carlin, Sally, Mimi, and Katie each left their mark on the meet, reminding everyone why we love weightlifting. Our weightlifters are back on the platform this week with a new training cycle. 12 Labours next meet will be Tough Temple July 12-13. If anyone is interested in joining us, please reach out to info@the12labours.com
you can ACHIEVE your goals with us
CrossFit is meant for all levels of fitness, and our universally scalable model is built for you.
