How Many Calories Does A Murph Burn

Ever finished a grueling workout and wondered, “Exactly how many calories did I torch?” If you’ve tackled—or are planning to tackle—the CrossFit classic Murph, that question is even more tempting. How many calories does a Murph burn depends on a lot more than just the clock: your bodyweight, whether you wear a vest, how you scale the reps, and how much you rest between movements. Let’s break it down with realistic estimates, practical tips, and smart variations so you can train smarter and track results accurately.

What is the Murph workout?

Murph is a benchmark WOD (workout of the day) named after Navy Lieutenant Michael P. Murphy. The standard “Murph” consists of:

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

Traditionally it’s done wearing a 20 lb (9 kg) weight vest for men and 14 lb (6 kg) for women, though many athletes scale it. Times vary widely: elite CrossFit athletes can finish sub-30 minutes, while first-timers might take an hour or more.

How many calories does a Murph burn?

Short answer: a Murph typically burns between about 500 and 1,200+ calories. That wide range comes down to bodyweight, intensity, use of a weighted vest, finishing time, and exercise efficiency.

Here’s why the range is so large:

• Running 2 miles alone burns more for heavier or faster athletes.
• High-rep calisthenics (pull-ups, push-ups, squats) are metabolically demanding and spike heart rate.
• A weighted vest increases the energy cost substantially—especially during running and squats.
• Longer rest periods lower total calorie burn compared with a nonstop effort.

Sample calorie estimates (real-world scenarios)

• 125 lb (57 kg) athlete, no vest, 50–60 min: ~500–700 kcal
• 155 lb (70 kg) athlete, no vest, 40–50 min: ~600–850 kcal
• 185 lb (84 kg) athlete, 20 lb vest, 35–45 min: ~800–1,200 kcal

These are estimates based on component calorie costs (running + high-rep bodyweight work + heart-rate response) and common tracker/MET calculations. For the most accurate reading on your Murph, use a heart-rate monitor or GPS watch during the workout and check the calories recorded—trackers respond to your own physiology better than generic tables.

Factors that influence calorie burn during Murph

• Bodyweight: Heavier athletes burn more calories for the same work.
• Weighted vest: Adds significant metabolic cost, especially during runs and squats.
• Intensity and pace: Faster, sustained intensity increases calorie per minute.
• Rest strategy: Longer rests decrease average intensity and overall burn.
• Efficiency and technique: Better movement economy can slightly lower calories but improves performance.
• Environment: Heat, humidity, and elevation can increase calorie expenditure.

How to maximize calorie burn safely (and get fitter)

Want to boost calorie burn while staying injury-free? Here are practical methods that work for beginners through advanced athletes:

• Scale intelligently: If a full Murph is overwhelming, try a “Half Murph” (50/100/150) or partition the reps (e.g., 20 rounds of 5 pull-ups, 10 push-ups, 15 squats).
• Reduce rest gradually: Use progressive rest reduction—shave 10–15 seconds off your breaks each week to raise sustained intensity.
• Use a vest cautiously: Add weight incrementally; a vest increases joint stress and fatigue quickly.
• Improve pull-up efficiency: Grease the groove, add ring rows, negatives, and assisted variations to move faster during Murph.
• Train running speed and economy: Faster mile times cut total workout time and raise calorie-per-minute output.
• Focus on recovery: Sleep, hydration, and nutrition afterward help you recover for sustained training frequency.

Workout variations and sample scaling

• Partitioned Murph (intermediate): 5 rounds of 20 pull-ups, 40 push-ups, 60 squats with a 400m run between rounds
• Partner Murph (team): Split the reps between two athletes to keep intensity higher and rest lower
• Scaled Murph (beginner): 50 pull-ups, 100 push-ups, 150 squats, or use ring rows/assisted pull-ups and knee push-ups

Real-world examples to guide expectations

Example 1 — Sarah, 140 lb, no vest, finishes Murph in 52 minutes: She likely burns around 600–750 kcal. She uses a steady partition (20 rounds of 5/10/15) and minimal running breaks.

Example 2 — Mike, 200 lb, 20 lb vest, finishes Murph in 38 minutes: His calorie burn is closer to 900–1,200 kcal thanks to higher body mass, vest weight, and faster pace.

These real-world snapshots show that two people can perform the same workout but experience very different energy expenditures.

Frequently Asked Questions

1. Can I estimate Murph calories with a fitness tracker?

Yes—fitness trackers and heart-rate monitors give the best individualized estimate because they measure your heart rate response. Remember they still have a margin of error, but they’re more accurate than generic calculators.

2. Does wearing a weight vest double the calorie burn?

No, it doesn’t double it, but it does increase calorie burn noticeably. The exact increase depends on vest weight, workout intensity, and your bodyweight. Expect a meaningful uptick, especially on the runs and squats.

3. Is Murph a good workout for fat loss?

Murph is excellent for creating a big calorie burn and improving conditioning, but sustainable fat loss depends on consistent training, calorie control, and recovery. Use Murph as a high-impact tool in a broader program that includes strength training, cardio variety, and balanced nutrition.

Conclusion — How many calories does a Murph burn and what should you do next?

So, how many calories does a Murph burn? Most athletes will fall somewhere between roughly 500 and 1,200 calories depending on bodyweight, intensity, finish time, and whether they use a weighted vest. The best way to know is to track the workout with a heart-rate monitor and to compare results across multiple attempts as your fitness improves.

Ready to train smarter? Try a scaled Murph this week, track it with a heart-rate monitor, and log your results. For more guidance on building a consistent plan, check out our workout routines, refine your fueling with our nutrition guides, and balance recovery using tips from our wellness tips section. Want help designing a Murph progression tailored to your goals? Leave a comment or reach out—let’s get you faster, fitter, and tracking real progress.