Event programsHybridRunningStrength

Murph: 8 weeks, peaks at ~4 h.

1 mile, 100 pull-ups, 200 push-ups, 300 air squats, 1 mile — with a 14/20 lb vest for Rx. Usually done on Memorial Day, often in the heat. That's the intermediate plan; beginner runs 8, advanced runs 8 weeks.

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Written for where you are.

Beginner

Eight weeks to CrossFit's official beginner Murph: 800 m, 10 rounds of ring rows, hands-elevated push-ups and squats, 800 m — built from 5 rounds.Shortest runway 4 weeks · research minimum 6 · 5 sources

8 wk

2-4 h a week

Intermediate

Eight weeks to CrossFit's official intermediate Murph (1 mile, 50 / 100 / 150, 1 mile) — or the full Murph without a vest if the week-6 three-quarter goes cleanly.Shortest runway 4 weeks · research minimum 6 · 5 sources

8 wk

2.5-4.25 h a week

Advanced

Eight weeks to an Rx Murph with the vest: full Murph partitioned in week 3, the vest stages from week 5, the full vest Murph 16 days out.Shortest runway 4 weeks · research minimum 4 · 5 sources

8 wk

2.5-5.5 h a week

The checklist comes with it.

T-14Vest 14 lb (women) / 20 lb (men), plates secured, tried on in training. No vest on the day unless three-quarter-vest or full-vest-partitioned was done in the build.

T-7Heat plan: check the forecast WBGT; outdoor summer Murph from a cooler climate means 2 sessions a week in the heat in weeks 5–7 (IOC acclimation guidance).

T-1Pull-up bar access and a partition counter (chalk tally or clicker); tape or grips for the hands; an electrolyte bottle; shade.

race morningPartition is mandatory if you haven't done Murph before. Have a training partner or someone present. No NSAIDs or stimulant pre-workouts.

afterRhabdomyolysis check-ins at 24 h and 48 h: cola- or tea-coloured urine, arm or chest swelling or pain out of proportion, or weakness → seek medical care today, and no more Murph work until cleared. Transition 4–5 days with no high-rep pull-ups or push-ups; easy running from day 2.

Every plan cites its homework.

Durations are estimates; only CrossFit's cut-offs are official (second run by 25 min for the intermediate option, 20 min for the beginner option). The rhabdomyolysis evidence is case series and case reports — no incidence rate for Murph exists — so the gates on every Murph session are precautionary, following CrossFit's own partition and scaling guidance and the military and ENMC criteria. The app does not yet ask the 24 h / 48 h questions itself (§7.5 rule 5): the gate and checklist tell you what to look for. The WBGT trigger is recalled from ACSM 2007 (not re-read).

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Murph: 8 weeks, peaks at ~4 h.

Your race day, your level, your hours.

Written for where you are.

The checklist comes with it.

Every plan cites its homework.

Got a race on the calendar?

Something else on the calendar?