Memorial Day Murph 2025 – Complete Guide

Everything you need: pacing, partitions, scaling, and gear.

Quick Summary

  • Most athletes: 20 rounds of 5 pull-ups, 10 push-ups, 15 squats (Cindy partition)
  • Target mile splits you can hold; negative split the final mile
  • Break push-ups before failure to protect triceps/shoulders
  • Use grips and chalk to manage grip fatigue

Pacing & Partitions by Level

Beginner

Time cap 45–60 min. No vest. Scale volume.

  • 800m–1 mile runs at conversational pace
  • 15 rounds of 3-6-9 or 12 rounds of 4-8-12
  • Ring rows / incline push-ups as needed

Intermediate

Target 40–50 min. Consider light vest only if form stays perfect.

  • 20 rounds of 5-10-15; rest 10–20s between rounds
  • First mile steady (80–85% max HR), negative split last 800m
  • Break push-ups early (6+4) after round 8

Advanced

35–45 min. Rx vest if standards are met.

  • 20x 5-10-15 at ~2:00–2:30/round or 10x 10-20-30
  • First mile ~10K pace; finish mile close to 5K effort
  • Butterfly kip only if proficient; protect shoulders

Recommended Gear (Optional)

Weight Vest (Men/Women)

Choose reliable plate carrier; only if standards remain safe.

Hand Grips

Reduce tear risk and save grip for push-ups/run.

Cross‑Training Shoes

Avoid lifters; run efficiency matters.

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