Murph Scaling Options

CrossFit Hero Workouts are meant to be hard; they pay tribute to those who have given the ultimate sacrifice: their lives in service of protecting others. Typically longer, heavier, and more repetitive than a standard WOD, CrossFit Hero workouts allow us perspective through pain, help build mental resilience, and bring our community together through “shared suffering.”

Just because a workout is hard doesn’t mean it’s impossible; the goal here is to work hard and honor others. With Murph specifically, there are several ways you can modify or scale it. Below are the scaling options for Murph, as programmed for individuals (beginner, intermediate or Rx) and partners (scaled or Rx):

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Rx:

For time:

1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run

• Partition the pull-ups, push-ups, and squats as needed.
• If you’ve got a 14/20-lb vest or body armor, wear it.

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Intermediate:

For time:

1-mile run
50 pull-ups
100 push-ups
150 air squats
1-mile run

• Partition reps as desired.
• Start the second run no later than 25:00.

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Beginner:

For time:

800-meter run/walk

Then, 10 rounds of:
5 ring rows
10 push-ups (from knees or with hands elevated on a box)
15 air squats

Then, 800-meter run/walk

• Start the second run no later than 20:00.

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Partner Rx:

For time:

1-mile run (run together with your partner)
100 pull-ups (you go, I go, with your partner)
200 push-ups (you go, I go, with your partner)
300 air squats (you go, I go, with your partner)
1-mile run (run together with your partner)

• Partition the pull-ups, push-ups, and squats as needed, but both partners complete all reps (100/200/300)
• If you’ve got a 14/20-lb vest or body armor, wear it.

‍

Partner Scaled:

For time:

1-mile run (run/walk together with your partner)
100 pull-ups (you go, I go, with your partner, splitting reps 50/50 for each partner)
200 push-ups (you go, I go, with your partner, splitting reps 100/100 for each partner)
300 air squats (you go, I go, with your partner, splitting reps 150/150 for each partner)
1-mile run (run/walk together with your partner)

• Partition the pull-ups, push-ups, and squats as needed.
• Can do Ring Rows
• Can do box-assisted Push-ups
• You can wear 14/20-lb vest or body armor