The Murph is the free iOS app and workout tracker for the Murph CrossFit hero WOD — a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and a final 1-mile run, traditionally performed in a 20-pound weighted vest.
The Murph is a CrossFit "hero WOD" honoring U.S. Navy SEAL Lieutenant Michael P. Murphy, killed in action in Afghanistan on June 28, 2005 and posthumously awarded the Medal of Honor. It was one of Lt. Murphy's favorite workouts — he called it "Body Armor." CrossFit renamed it in his honor after his death, and thousands of gyms now run it every Memorial Day.
The prescribed workout, done for time:
The Murph app was built by athletes who actually run the workout. No social feeds, no ads, no subscription. Just a clean tracker tuned for the specific rep scheme and pacing of Murph.
Start the timer, run your first mile, then tap through pull-ups, push-ups, and squats. The app tracks split times and total time without you having to stop the clock.
Pick "Cindy-style" (20 rounds of 5-10-15) or straight sets (100-200-300). The rep counter adapts automatically so you never lose count mid-round.
Record your vest (0, 10, 14, 20, 30 lb) so year-over-year comparisons are honest. Unweighted Murph and vested Murph are different workouts.
Every Murph you complete is saved with splits, total time, rep scheme, and vest weight. See your best time, your last time, and your year-over-year trend.
Syncs workouts to Apple Health. WHOOP integration brings recovery score before the workout and strain after.
A Memorial Day mode surfaces Lt. Murphy's story and shows how many others are running the workout with you that morning.
"Rx" (prescribed) is the official version of the workout as written. It is not the only valid version — but if you claim Rx, these are the rules most athletes and gyms use.
Murph is brutal. It is not a workout to white-knuckle your way through on day one. Most people need to scale, and the scaled version still honors the intent.
½-mile run, 50 pull-ups, 100 push-ups, 150 squats, ½-mile run. A legitimate benchmark on its own and a good stepping stone to full Murph.
Use a resistance band looped through the bar to assist. Step off and reset between reps — don't stay hanging on the band.
Drop to knees when standard push-ups break down. 200 knee push-ups with a straight body line beats 200 sloppy full push-ups every time.
Build the base aerobically first. Once you can finish unweighted Murph without form breakdown, add the vest the following year.
For athletes with knee or ankle restrictions: 1600m row or 2-mile bike erg as a run substitute. Scale the vest off for rowing.
Split the 100/200/300 reps between two athletes while the other holds a plank or runs. Runs are still done individually.
The cardinal mistake is going too hard on the first mile. Pull-ups are the bottleneck; a fried grip turns the push-ups and squats into survival mode. Target splits for a 55-minute Murph:
Vest Murph adds 5–12 minutes for most athletes. Plan for it — don't panic when round 8 feels harder than round 3.
A 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1-mile run — done for time, traditionally with a 20-pound weighted vest. Named for Navy SEAL Lt. Michael P. Murphy (Medal of Honor, 2007).
First-timers: 50–75 minutes. Experienced athletes: 38–50 minutes. Elite times go under 35 minutes. Vested times typically add 5–12 minutes over unweighted.
No. 20 lb (men) or 14 lb (women) is the Rx standard, but the workout is valid scaled. Build a base first, then add the vest once you can finish unweighted Murph without form breakdown.
Yes. The most common partition is 20 rounds of 5 pull-ups / 10 push-ups / 15 squats — "Cindy-style." It's accepted as Rx and often faster than straight sets.
Lt. Murphy was killed in Afghanistan on June 28, 2005. Gyms worldwide program Murph on Memorial Day to honor him and all fallen service members.
Yes. Free on the App Store, no ads, no subscription, no account required.
The iOS app logs workouts to Apple Health. A standalone watchOS companion is on the roadmap.
WHOOP integration is in development. See the WHOOP integration overview for what recovery and strain data will look like in the app.
Free on iOS. No sign-up. Open it on Memorial Day morning, hit start, and go.
Download on the App Store