The Murph WOD: what it is, how to split it, scale it and do it safely.

• Format: 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, 1-mile run, For Time.
• You may split the reps however you like; the usual way is small sets (for example 20 rounds of 5-10-15).
• The weighted vest is optional and should be used only if you tolerate it: it is a big jump in intensity.
• If it is your first time, scale: lower the volume, drop the vest or swap pull-ups for ring rows.
• It is a long effort: watch hydration, heat and pace from the first kilometer.

Murph is one of the functional-fitness "Hero WODs", workouts dedicated to people who died in the line of duty. It remembers Lieutenant Michael P. Murphy, a US Navy officer who died in Afghanistan in 2005 and was posthumously awarded the Medal of Honor.

Today many gyms do it every year on Memorial Day Monday in the United States, as a group act of remembrance. It deserves to be done with that respect: it is a tribute before it is a social-media challenge.

1. Run 1 mile (about 1,600 m).
2. 100 pull-ups.
3. 200 push-ups.
4. 300 air squats.
5. Run 1 mile again.

It is a For Time (the formats are in the WOD formats glossary): total time is what counts. The pull-ups, push-ups and squats may be split or combined as you like, and the weighted-vest version is optional (the usual standard is about 9 kg, 20 lb; check the current standard of your box or event for your category).

Cindy style

20 rounds of 5 pull-ups, 10 push-ups and 15 squats (the set from Cindy). The most popular: it spreads fatigue and protects technique.

Bigger blocks

Sets of 10 pull-ups, 20 push-ups and 30 squats, 10 rounds. Fewer transitions, more local fatigue per set.

By movement

All 100 pull-ups first, then the 200 push-ups and 300 squats. Only for those who are strong at pull-ups.

Partners or teams

A good option for your first time: volume is shared and you encourage each other.

Choose the split by your weak point. If your pull-ups run out fast, split into short sets with planned rests; if the bottleneck is push-ups, interleave them before they fail. An interval timer can set the pace (see the WOD timer guide).

Scaled

• No vest: the most sensible way to start.
• Pull-ups: banded, jumping or ring rows.
• Push-ups: hands elevated or knees down.
• Running: if you cannot run a mile straight, alternate running and walking or reduce the distance.

Half version (Half Murph)

50 pull-ups, 100 push-ups and 150 squats, with a single mile or two half miles. Log it as Half Murph, not as Murph.

At home

Pull-ups replaced by inverted rows under a sturdy table or with an anchored band; the run, by the same time running or walking on the spot or along the street. Log it as a scaled version.

With a partner

Share the volume (for example, alternating rounds of 5-10-15) and each person runs their own mile. How to split and score is in the partner WOD guide.

There are more ideas in the guide to scaling a WOD. The point is that the effort stays a challenge but you can finish with technique intact.

Murph is an endurance effort, not a sprint: the time you take is compared with your own record, not with a reference by level. These pointers help:

• Run the first mile at a pace that lets you breathe under control; if you start fast, you pay for it in the push-ups.
• Start the first round with small, regular breaks rather than waiting for failure.
• Breathe between sets and bring your heart rate down with long exhales before the next one.
• Save something for the second mile: you arrive with legs loaded by the squats.
• Keep water close and sip as you go, not only at the end.

• Do Murph only if you have already trained pull-ups, push-ups, squats and running regularly for weeks.
• If you train outdoors in the heat, look for cool hours and shade and check the current warnings for your area before heading out (more in the guide to training in hot weather).
• The vest adds a lot of thermal and cardiovascular load: do not use it the first time or in high temperatures.
• If you run on the street or in the countryside, tell someone your route. See the safety checklist for training alone.
• Stop with dizziness, chest pain, unusual shortness of breath or sharp pain. No time is worth more than your health.

Log the total time, whether you wore a vest (and how many kilos), how you split the sets, the temperature and how you arrived in terms of sleep and fatigue. If you repeat it every year, the data will be comparable. For wider tracking, see the WOD benchmark guide.

Zoku Athletics brings together a multimodal timer (For Time, AMRAP, EMOM, Tabata and mixed), unlimited benchmarks on the Free plan and SafeTrack for outdoor sessions. SafeTrack with SOS is free: if you stay still on an outdoor session, the app asks whether you are OK and, if you do not answer, opens your messaging app with your location ready for your contacts. It is not an emergency service and does not call 112.

If you only need the clock, the online WOD timer on this website runs in the browser, with no sign-up and no cookies.

The app is not public on the stores yet. It is in testing and there is no launch date.

The Free plan is free, with no card and no expiry. Pro and Elite are paid; what each includes is shown in the plans section of the home page.

Who is behind the website and the app: About Zoku Athletics.

• Benchmark WODs: Fran, Cindy, Grace, Helen: Fran, Cindy, Grace and Helen: what each benchmark WOD is, how to repeat it under comparable conditions and how to track your progress.
• How to scale a WOD: Rx vs scaled: What Rx and scaled mean, when to scale a WOD and how to adjust load, movements and volume without losing the stimulus or your technique.
• Training alone outdoors: safety checklist: A safety checklist for training or running alone outdoors: what to tell people, how to choose emergency contacts and what alert apps can and cannot do.