Men's Journal guides beginners through Murph

Men’s Journal on May 22 published a beginner-focused guide to Murph, the Memorial Day workout widely associated with CrossFit and named for Navy Lt. Michael Murphy. The article, written by Kelsey Kryger, described the workout as both a holiday tradition and a demanding endurance test, and urged first-timers to scale it rather than treat the prescribed version as mandatory. Men’s Journal said the goal for newcomers is to finish safely and take part in the tribute, not to match advanced athletes. ### What exactly is Murph? CrossFit’s official Murph workout is a 1-mile run, followed by 100 pull-ups, 200 push-ups and 300 air squats, then another 1-mile run. CrossFit says athletes may partition the pull-ups, push-ups and squats as needed, while more experienced participants sometimes perform the workout unpartitioned and, in the prescribed version, add body armor or a weight vest. (mensjournal.com) CrossFit says Murph was created in 2005 in memory of Murphy, a Navy lieutenant from Patchogue, New York, who was killed in Afghanistan on June 28, 2005. Men’s Journal also framed the workout as a Memorial Day tradition tied to Murphy’s service and sacrifice. ### Why did Men’s Journal tell beginners to scale it? Men’s Journal said beginners should modify the workout instead of attempting the full version without preparation. (crossfit.com) The article’s key points said newcomers are encouraged to adjust the exercises and that “community and remembrance matter most, not performance.” (crossfit.com) Jenna Hauca, CrossFit’s chief marketing officer, told Men’s Journal that Murph “represents challenge, purpose, and community.” Hauca said the workout gives people “a chance to test themselves, support one another, and be part of something bigger than themselves.” ### How do first-timers make the workout manageable? (mensjournal.com) CrossFit says Murph includes “various scaling options” so people of different abilities can complete it at an appropriate level. The official workout page also points newer athletes toward reduced-volume versions and confirms that the middle section can be broken up rather than completed as 100 pull-ups, then 200 push-ups, then 300 squats straight through. (mensjournal.com) Men’s Journal said that same principle should guide first-timers: scale sensibly, pace the effort and use modifications. The article also said the feature included links to how-to and warm-up videos, giving readers practical instruction beyond the written primer. ### What does “partitioning” mean in practice? (crossfit.com) CrossFit says athletes can divide the pull-ups, push-ups and squats “as needed,” which is one of the main ways newer participants reduce fatigue and keep moving. That means the workout can be split into smaller rounds instead of one large block of each movement. Men’s Journal said its guide included suggested rep schemes for scaled versions. (mensjournal.com) The article did not present the beginner approach as a separate event; it presented scaling as part of how first-timers can still take part in Murph while controlling volume and intensity. ### Who did Men’s Journal quote about the event’s meaning? (crossfit.com) David Paule, owner of Iron Rose Athletics, told Men’s Journal that Murph brings his gym’s members together “in common thought and purpose.” Paule said the shared difficulty of the workout provides “a way to honor those who have made the ultimate sacrifice.” (mensjournal.com) Those comments matched CrossFit’s own description of Murph as a Hero workout and a Memorial Day observance carried out by gyms and athletes across the broader CrossFit community. CrossFit says thousands of gyms program Murph each year around the holiday. ### Where can readers find the next step? Men’s Journal’s May 22 feature remains available on its Health & Fitness section, and CrossFit’s official Murph page lists the standard workout, partition guidance and scaling options. (mensjournal.com) CrossFit also posted a 2026 Murph workout entry for Memorial Day on May 25, along with links to log results and support the Lt. Michael P. Murphy Memorial Scholarship Foundation. (crossfit.com)