How to Scale Murph: Subs for the Runs, Pull-Ups, Push-Ups, and Squats

Memorial Day Murph is one week out, and the most common question we get isn't "should I do it?" — it's "how do I do it without dying?"

Good news: Murph is infinitely scalable. Below is the coach's guide — what to swap, what to shrink, and how to break it up — so any version of this is the right version for you.

The workout, as a reminder:

• 1-mile run
• 100 pull-ups
• 200 push-ups
• 300 air squats
• 1-mile run

Traditionally done in a 20-lb vest. Optional.

Scaling the runs — Concept 2 ergs and other subs

A mile of pavement isn't for everyone — especially before and after 600 reps of pulling, pressing, and squatting. Any of these subs work great, and you'll see all of them at Alpine on Monday:

• Concept 2 Rower — ~1,500m row. Roughly the same effort as a mile run for most people.
• Concept 2 SkiErg — ~1,500m ski. A solid sub if your shoulders are happy and your knees aren't.
• Concept 2 BikeErg — ~4,000m bike. Easy on the knees, big aerobic hit. Good for anyone managing a lower-body issue.
• Assault or Echo bike — 50–75 calories. Pick what gets you to the next station with something left in the tank.

The goal is similar effort, not a precise distance — coaches will help you pick on race day.

Scaling the pull-ups (100 reps)

Pull-ups are the most-scaled movement in Murph for good reason — 100 is a lot, even for experienced athletes. Pick whichever option lets you keep moving:

• Banded pull-ups. Loop a resistance band on the bar; band assistance lets you keep using the pulling pattern under fatigue.
• Jumping pull-ups. Bar set just out of reach. Jump and pull through the top of the rep. Great for newer athletes.
• Ring rows. Feet position controls the difficulty — the higher and farther forward your feet, the harder it gets.
• Halve the reps. 50 pull-ups instead of 100 is a completely respectable scale, especially in your first Murph.

Scaling the push-ups (200 reps)

Push-up scales are about keeping good positions while the chest and shoulders fatigue. From easier to harder:

• Wall push-ups. Hands on the wall, body angled. Great for first-timers.
• Hand-elevated push-ups. Hands on a box, bench, or stack of plates.
• Knee push-ups. Drop the knees but keep a tight midline — same range, less load.
• Halve the reps. 100 push-ups is plenty.

Scaling the air squats (300 reps)

Air squats fatigue the legs in a way most people don't expect — and these reps come after the pull-ups and push-ups have already crushed your grip and shoulders. Scaling here is about preserving knee and hip range without grinding to a halt.

• Box-assisted squats. Squat to a box, stand up. Useful for keeping depth consistent when you're tired.
• Banded squats. Band around a bar overhead for assistance on the way up.
• Reduce range of motion. Partial squats are fine if knee or hip mobility is limited.
• Halve the reps. 150 squats still gets the job done.

How to break up the reps

You don't have to do all 100 pull-ups, then all 200 push-ups, then all 300 squats. Partitioning is the standard — and almost always faster. Two popular options:

• 5 rounds of 20-40-60. Five smaller rounds of pull-ups, push-ups, and squats between the two runs.
• 20 rounds of 5-10-15. The "Cindy"-style partition — small enough sets that you rarely break.

Pick whichever lets you keep moving. The fastest Murph is the one where you rest the least, not the one where you do the biggest sets.

The vest

Optional. Always. The 20-lb vest is a tradition, not a requirement — and plenty of people skip it or wear a 10-lb vest instead. If this is your first Murph, don't wear a vest. You'll have plenty of Murphs to add it later.

See you Monday

Memorial Day, May 25 — heats at 7:30 AM and 9:30 AM, sign-up in ChalkItPro. Non-members, email Lisa at lisa@alpinecrossfit.com and she'll send a waiver to lock in your spot. Food and a live band at 11.

Whichever version of Murph is yours — full prescribed, halved, on the rower, in a t-shirt — it counts.