Workout timer · For time
Murph
Murph is a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats and a second 1-mile run, done for time. The full version is done in a 20-lb (9 kg) vest or body armour. Most people take 40 to 70 minutes; the timer counts up to a 60-minute cap you can change in Circa. Start the timer below: it counts up on this page, and Done stops the clock.
- Time cap
- 60:00
- Format
- For time
- Equipment
- A pull-up bar. A 20-lb vest for the full version.
Scan this with your iPhone camera to open the workout in Circa, the free interval timer.
The workout
Race the clock For time
≤60:00as fast as you can · cap 60:00
- 1-mile run
- 100 Pull-ups
- 200 Push-ups
- 300 Air squats
- 1-mile run
Show every step (1)
- FOR TIME · CAP 60:00Race the clockcap 60:00
How to do it
Run the first mile, then do the pull-ups, push-ups and squats in any order and split them however you like, then run the second mile. The clock runs the whole time.
The most common split is 20 rounds of 5 pull-ups, 10 push-ups and 15 squats between the two runs.
Make it easier
Skip the vest, use ring rows or banded pull-ups, or do Half Murph: half-mile runs and 50, 100 and 150 reps.
Where it comes from
Murph is a hero workout named for Navy Lieutenant Michael Murphy, who was killed in Afghanistan in 2005. Many gyms do it every Memorial Day.
Make your own
Type any workout (“8 x 20/10 burpees, squats”, “EMOM 10: 12 KB swings + 8 burpees”) and get a timer link and a “Run this workout” button for your own page.