Intermediate strategy

Murph: train the right version of the test.

A practical starting point for athletes building toward the full The Murph Workout. Use the plan, then adjust with a qualified coach when needed.

Choose your current level

Strategy overview

Your work starts with the right dose.

Target time: 40-50 minutes. Use modified partition strategy with larger sets while maintaining good form. Focus on negative split running strategy.

Recommended gear

Pacing

Control the start, stay aware of your movement quality, and give yourself a chance to finish with intent.

First Mile Run: 7:30-8:30 - Start at half-marathon pace, negative split (first 800m 15 seconds slower)

Maintain 80-85% max HR throughout first run

Bodyweight Strategy: 10 rounds of 10-20-30 or traditional 20 rounds of 5-10-15

Final Mile Run: 8:00-9:00 - First 600m steady at 10K pace, final 400m increase to 5K effort

Movement

Use these cues to retain the purpose of the workout while respecting the ability you bring to it today.

Pull-ups: 10 unbroken with kipping for first 3 rounds, break to 6+4 or 5+5 by rounds 4-6

Push-ups: 20 unbroken for first 3 rounds, break to 12+8 or 10+10 as needed

Air Squats: 30 unbroken throughout most rounds, break to 20+10 only if necessary

Advanced technique: Butterfly kipping for experienced athletes (revert if form breaks)

Scaling

Scaling is not an afterthought. It is how you stay in the workout, practice useful positions, and build toward what comes next.

Choose an option that keeps good form and preserves as much of the workout’s character as your current ability and available equipment allow.

Light vest (10-15 lbs) or no vest if needed

Intermediate volume: 1200m run, 75 pull-ups, 150 push-ups, 225 squats, 1200m run

Regular kipping pull-ups, avoid butterfly unless proficient

Standard push-ups with 2-second pause at top to reset if needed

Coach notes

Tip 01

Advanced warm-up: 12 minutes including 400m pace rehearsal and 30-second dead hang

Tip 02

Use gymnastics grips to reduce grip fatigue by 20-30%

Tip 03

Rest 60-90 seconds for first 3 rounds, 90-120 seconds for rounds 4-6, 2-3 minutes for final rounds

Tip 04

Consider 5mm knee sleeves for joint support without bulk

Tip 05

Reapply chalk every 3 rounds for optimal grip

Next step

Review the full standard, use the strategy that matches your current capacity, and keep the work honest.