Mastering the 1/2 Murph Workout: Your Ultimate Guide to Conquering the Challenge


The 1/2 Murph Workout, a scaled version of the legendary Murph, is not just a fitness routine; it’s a testament to your dedication, endurance, and strength. At CrossFit Angier, we’re not just about working out; we’re about overcoming challenges and pushing beyond boundaries. The 1/2 Murph embodies this spirit, offering a formidable yet achievable challenge for athletes of all levels.

Woman Doing 1/2 Murph Workout
Mastering The 1/2 Murph Workout: Your Ultimate Guide To Conquering The Challenge

Understanding the 1/2 Murph Workout

The 1/2 Murph, often referred to as the Mini Murph, is a tribute to the courage and sacrifice of Navy Lieutenant Michael Murphy. While the full Murph is an epic endurance challenge, the 1/2 Murph offers a more approachable yet still demanding workout:

  1. 800m Run
  2. 50 Pull-Ups
  3. 100 Push-Ups
  4. 150 Air Squats
  5. Another 800m Run

Traditionally performed with a weight vest, the 1/2 Murph can be scaled to suit various fitness levels, making it an inclusive and versatile workout.

Murph Scaled: Adapting the Workout to Your Needs

One of the strengths of the 1/2 Murph is its adaptability. Whether you’re a seasoned athlete or just starting your fitness journey, you can scale the workout to match your abilities. Here’s how:

  1. Modify the Reps: Adjust the number of pull-ups, push-ups, and air squats to a level that’s challenging yet doable for you.
  2. Use Assistance: If pull-ups or push-ups are currently beyond your reach, use resistance bands or opt for knee push-ups.
  3. Vest Optional: The weight vest adds intensity but isn’t mandatory. Start without it and incorporate it as you gain strength and confidence.

How to Break Down the Murph Workout

Breaking down the 1/2 Murph into smaller, more manageable sets can help you maintain a steady pace and avoid burnout. Consider partitioning the pull-ups, push-ups, and air squats into sets that align with your fitness level. This strategy allows for brief recovery periods and helps ensure that you maintain proper form throughout the workout.

The Essential Murph Warm-Up

A thorough warm-up is crucial for a workout as intense as the 1/2 Murph. Focus on dynamic stretches and light cardio to prepare your muscles and elevate your heart rate. Incorporate movements that mimic the workout itself, such as jumping jacks, air squats, and light jogging, to ensure your body is ready for the challenge ahead.

Embracing the Murph Weight Vest

The weight vest is a hallmark of the full Murph, bringing an extra layer of intensity to the workout. If you’re ready to incorporate the vest into your 1/2 Murph:

  1. Start Light: Begin with a lighter vest and gradually increase the weight as your strength and endurance improve.
  2. Focus on Form: The added weight can challenge your form. Stay mindful of your body’s alignment, especially during pull-ups and push-ups.

Aiming for Half Murph Times

Your time for completing the 1/2 Murph can be a benchmark for progress. While times can vary based on fitness levels and scaling options, here are general guidelines:

  • Beginners: 25-30 minutes
  • Intermediate: 20-25 minutes
  • Advanced: 15-17 minutes

Use these times as motivation, not pressure. The real victory is in finishing the workout and pushing yourself a little further each time.

Join the 1/2 Murph Community at CrossFit Angier

At CrossFit Angier, the 1/2 Murph is more than a workout; it’s a shared journey of resilience and growth. Whether you’re aiming to improve your time, incorporate the weight vest, or simply complete the workout, you’ll find support, encouragement, and expert guidance within our community.

Ready to tackle the 1/2 Murph and discover what you’re truly capable of? Join us at CrossFit Angier, where every challenge is an opportunity for growth, and every achievement is celebrated. Let’s conquer the 1/2 Murph together!


Challenge accepted! Join the ranks of warriors conquering the 1/2 Murph Workout at CrossFit Angier! ๐ŸŒŸ Master your strategy, crush your goals, and be part of a community that thrives on strength and resilience. Are you in? #HalfMurphChallenge #CrossFitAngier #FitnessGoals #StrengthAndHonor

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Embark on your 1/2 Murph journey today and unleash your potential!