The CrossFit Murph FAQ

Here are some of the most frequently asked questions about the CrossFit workout Murph:

Q: Am I allowed to divide up the pull-ups, pushups, and squats or do I have to do them in order?
A: The original post on the website clearly says “partition as needed”. Although a handful of people may disagree, this has been broadly interpreted to mean you may divide the work into whatever rep scheme works for you, interspersing the pull-ups, pushups, and squats

Q: How often should this workout be performed?
A: One to two times per year is plenty. Many CrossFit gyms have a tradition of performing Murph on Memorial Day. Murph is a great test of your endurance and mental toughness, but consider it a benchmark of your fitness rather than a workout you would perform on a regular basis.

Q: What style of pull-ups can be used? Are chin-ups allowed?
A: Either/any method is accepted. Although the workout says “pull-ups”, in CrossFit Land kipping is allowed unless it is specifically excluded (e.g. “strict pull-ups”). Also, there usually is no distinction made between pull-ups and chin-ups. The standard is typically to go from a hanging position with the arms completely extended to the chin breaking the horizontal plane of the bar (check the masters standard for pull-ups from the 2011 CrossFit Games Event 6). Many people will change up their grip across sets as a way to try to give some muscle groups a bit of a rest.

Q: Are the push-ups done “hand release” style?
A: No. Standard push-ups are the norm. Chest to deck.

Q: How did Lt. Michael “Murph” Murphy perform the workout?
A: Unknown. Reviews of the CrossFit message boards and other sites has not provided a conclusive answer. If you have any information on this please email

Looking For More Info About The CrossFit Murph WOD?

Get Your Free Download 0f all our Murph articles by clicking the link below

or read the individual FuncThat: Murph Posts

Get your free download of
CrossFit Murph Explained: Tips, Tricks, and Times

Murph PDF

Get Free Download Now


By Phil

Phil is the media wizard behind the brilliant FuncThat. He discovered CrossFit in 2009 and has been hooked ever since. He eagerly awaits the day CrossFit adds weight and age classes to the Games since he's confident he could dominate the 125 pound, 38 year old male division (as long as double unders aren't included). You can follow Phil and FuncThat on pretty much every social media platform ever. Here's a summarized list: Google+, Twitter, Facebook. If you're looking for help setting up your affiliate's site or need a hand with your social media you can contact Phil at

1 comment

  1. Posted on I love that after picture! You cant get that muddy and not have fun.and Im alayws amazed that I can walk into the gym in the morning, tired, not in the mood to workout at all, see a wod on the board that I cant even do Rx, and still walk out afterward feeling 100% better and in a great mood. Maybe it’s the peeps at the gym, maybe it’s crossfit, maybe its both, but whatever it is, I hope it doesnt stop! I love you guys! (and no Im not drunk).

Leave a comment

Your email address will not be published. Required fields are marked *