Half Murph
Half the reps, full intent. 800m, 50/100/150, 800m - with the vest. Your time today predicts your full Murph within five minutes.
- Format
- For Time
- Time cap
- 35 mins
- Level
- advanced
For Time
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Open in FizHalf Murph is a for time workout by Fiz, built from 5 movements, with a 35 mins cap. It is set at advanced level.
About Half Murph
Half Murph is exactly what it sounds like: an eight-hundred-metre run, fifty pull-ups, one hundred push-ups, one hundred and fifty air squats and another eight-hundred-metre run, traditionally wearing a weight vest. It is the standard on-ramp to the full memorial workout, and it is the single most useful predictor of what a full attempt will cost you.
Half the reps, all of the information
The value of this version is diagnostic. Three hundred reps between two runs is enough to expose every problem the full version will expose — push-up decay, pull-up capacity under a vest, whether your partitioning plan actually survives contact — while being recoverable enough that you can train again in a day or two. Athletes who go straight to the full workout untested usually discover their plan was wrong at rep one hundred and twenty of two hundred push-ups, at which point there is nothing to do but suffer.
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Partition it the way you plan to partition the full one
Do not do the movements in the written order. Break the middle into ten rounds of five pull-ups, ten push-ups and fifteen air squats and you will spread the load across three patterns so no single one fails. Use the same partition you intend to use for the full version, and note where it started to hurt — that is the data you came for. Wear the vest if you intend to wear it in the full workout; a vested half and an unvested full are not comparable efforts.
What's a good Half Murph time
Under twenty minutes vested is a strong result and elite athletes go under seventeen. Twenty to twenty-six is a good time for a competitive athlete and most consistent athletes finish between twenty-six and the thirty-five-minute cap. As a predictor, double your time and add a few minutes: the second half of the full workout is always slower than the first, and the push-ups are what make it so.