How Many Calories Does A Murph Burn

Have you ever finished a Murph and wondered, “Did I just torch 1,000 calories—or barely 300?” Picture this: lungs burning after that last mile, hands raw from pull-ups, and your mind replaying every push-up. If you’re trying to quantify the effort and plan your training or weight-loss goals, the question “how many calories does a Murph burn” is one of the first you’ll ask.

What is the Murph workout?

The Murph is a classic CrossFit “hero” WOD named after Navy Lieutenant Michael Murphy. The standard workout is:

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

Many athletes wear a 20-lb weighted vest or body armor, and people often partition the reps (e.g., 20 rounds of 5 pull-ups, 10 push-ups, 15 squats). The structure, intensity, and whether you wear a vest all influence calorie burn.

How many calories does a Murph burn? Real estimates

There’s no single answer because calorie expenditure depends on body weight, fitness level, pace, rest between sets, and if you use a weighted vest. That said, here are realistic ranges athletes report and scientific estimates support:

• Lightweight/slow pace (bodyweight only, longer rest): roughly 350–550 calories
• Average athlete (moderate pace, 40–60 minutes): roughly 500–800 calories
• Fast/with 20-lb vest (high intensity, 30–45 minutes): roughly 700–1,000+ calories

Example calculations using METs (metabolic equivalents) put Murph in the moderate-to-high intensity range. For a 70 kg (154 lb) athlete doing the Murph in 45 minutes at an average MET of 8–10, calories burned would be approximately 440–550 kcal. Add a 20-lb vest or crank up the pace and that number climbs substantially.

Real-world examples

– Athlete A: 150 lb, finishes Murph in 60 minutes without a vest — ~450 calories.
– Athlete B: 180 lb, finishes in 45 minutes with a 20-lb vest — ~800–900 calories.
– Athlete C: 130 lb, partitions frequently and finishes in 70 minutes — ~350–450 calories.

Factors that affect Murph calorie burn

• Body weight: Heavier athletes expend more energy moving their mass.
• Intensity and pace: Faster transitions and fewer rest breaks raise calorie burn.
• Weighted vest: Adds load and significantly increases expenditure.
• Experience and efficiency: Beginners may fatigue faster and expend more energy inefficiently; experienced athletes maintain a steadier pace but may push harder.
• Partition strategy: Doing sets (e.g., 20 rounds of 5/10/15) vs. long sets changes heart rate spikes and total time.

Practical tips to maximize safety and results

Before the Murph

• Warm up dynamically—glutes, shoulders, and wrists—to reduce injury risk.
• Hydrate and eat a balanced meal 2–3 hours before; a small carb snack 30–60 minutes prior can help performance.
• If you’re new, scale the reps or substitute ring rows for pull-ups and knee push-ups for strict push-ups.

During the Murph

• Choose a partition that fits your strengths (e.g., 20 x 5/10/15, 10 x 10/20/30).
• Pace the first mile—don’t sprint. Save energy for the high-volume bodyweight work.
• Keep transitions quick but controlled; short, frequent breaks beat long blowouts.
• If wearing a vest, practice with shorter ruck runs first to adapt safely.

After the Murph

• Refuel with a mix of carbs and protein within 45 minutes (e.g., yogurt and fruit, or a sandwich).
• Prioritize mobility work for shoulders, hips, and chest to aid recovery.
• Plan active recovery and sleep—both are crucial for adaptation and calorie-regulation.

Workout variations and progressions

Not everyone should jump to the classic Murph immediately. Here are modifications:

• Half Murph: 800m run, 50 pull-ups, 100 push-ups, 150 squats, 800m run—good for beginners.
• Partner Murph: Split reps across two people to maintain intensity with shorter rest.
• Scaled Murph: Replace pull-ups with ring rows or band-assisted pull-ups, do knee push-ups, or reduce squats.
• Ruck Murph: Replace runs with ruck marches or add heavier vest for advanced athletes.

Nutrition, recovery, and lifestyle tips for Murph training

To support frequent Murph attempts or heavy conditioning work:

• Follow a nutrition plan that matches your training load—lean protein, complex carbs, healthy fats. Check our nutrition guides for meal ideas.
• Include strength training to maintain joint health and improve pressing/pulling efficiency. Look at our workout routines for strength templates.
• Prioritize sleep and stress management—both influence hormonal balance and recovery. For broader lifestyle strategies, browse wellness tips.

How many calories does a Murph burn? — Key takeaway

The short answer: a Murph typically burns anywhere from ~350 to >1,000 calories depending on weight, pace, and whether a weighted vest is used. Most athletes will fall between 500–800 calories for a hard effort. Use these estimates as a guide, not an exact science—track your times and use a wearable or calorie calculator to personalize your numbers.

Frequently Asked Questions

1. Does wearing a 20-lb vest drastically change calorie burn?

Yes. Adding a 20-lb vest increases the work required for every movement and can raise calorie expenditure by roughly 10–25%, depending on total time and intensity. It also increases strain on the joints—progress gradually.

2. Can doing Murph help me lose weight?

Murph is an effective high-calorie, high-intensity workout that can contribute to a calorie deficit and fat loss when combined with proper nutrition. However, consistency, recovery, and diet are the primary drivers of weight loss—not a single hard workout.

3. How should I scale the Murph if I’m a beginner?

Scale by reducing reps (try the Half Murph), substituting assisted pull-ups or ring rows, doing knee push-ups, and taking planned rest. Work up to full reps and consider dividing the rep scheme into more rounds to manage fatigue.

Conclusion

So, how many calories does a Murph burn? Expect a wide range—typically 350 to 1,000+ calories—based on your bodyweight, pace, and gear. Use these estimates to plan training, nutrition, and recovery. Ready to improve your Murph time or dial in your fueling strategy? Check our workout routines to build strength and our nutrition guides to optimize recovery. Try a scaled version this week, track your time, and see how your calorie numbers change—then come back and aim for a PR.