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
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