Most athletes expend roughly 400–900 calories during Murph, with body weight, pace, and a weight vest driving the swing.
Body Mass
Finish Time
Vest Effect
Scaled
- No vest, fewer reps.
- Steady pacing.
- Short rests.
Lower total
Classic Rx
- 20-lb/14-lb vest.
- Split reps smartly.
- Even effort across segments.
Middle range
Grindy
- Vest on, slow runs.
- Longer breaks.
- Strict pull-ups.
Higher total
Murph Calorie Burn: Realistic Ranges By Body Size
The workout is simple to describe and tough to finish: a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and a final 1-mile run. Many athletes wear a 20-lb vest (14-lb for some divisions) when going “as prescribed.” That setup comes straight from the Murph workout standard. Your energy use comes from two buckets: running and high-rep calisthenics. Running at about a 10-minute mile corresponds to ~9.8 METs in the Adult Compendium. Vigorous calisthenics, including push-ups and similar movements, typically lands near ~8 METs in the same framework (the Compendium gives activity-specific METs and a clear definition of MET itself). You can read MET listings for running speeds on the official Compendium site here: running METs table, and the Compendium’s definition page outlines the formula used across activities.
METs let you translate effort into calories with a standard equation: calories per minute = MET × 3.5 × body weight (kg) ÷ 200. The math isn’t perfect for every person or pacing style; the Compendium team notes that these values standardize research, not individual metabolism. Still, they’re the cleanest way to produce a careful estimate for a session like this.
Quick Math You Can Trust
Here’s a simple way to think about it. Split the session into “time spent running” and “time spent on reps.” Use ~9.8 MET for the miles if you’re near a 10-minute pace, and ~8 MET for the body-weight segment. Multiply by your minutes in each bucket and by your body weight (kg) using the formula above. Wearing a vest raises energy cost, so add a modest bump (many athletes fall in the +5–10% range when load is worn throughout).
Calorie-Per-Minute Cheat Sheet (By Body Weight)
This table uses the Compendium’s MET values for running at ~6 mph (~9.8 MET) and vigorous calisthenics (~8 MET). Numbers are rounded to two decimals.
| Body Weight (kg) | Running 6 mph (cal/min) | Vigorous Calisthenics (cal/min) |
|---|---|---|
| 57 | 9.78 | 7.98 |
| 70 | 12.00 | 9.80 |
| 84 | 14.41 | 11.76 |
These per-minute figures make pacing choices much clearer, and they also help you sanity-check calories burned every day against a big training session. If you plan to wear a vest for the full run and rep work, expect a modest uptick from load carriage.
What Shapes Your Total: The Three Levers
Body Weight Changes The Math
Heavier bodies burn more calories per minute at the same MET. The table above shows that shift cleanly. A 57-kg athlete might see ~9.78 cal/min while running at a 10-minute mile, while an 84-kg athlete is closer to ~14.41 cal/min at the same pace. The rep segment tracks the same pattern.
Finish Time And Pacing
Total time is a large driver. A quick 38–42 minutes compresses energy use even if intensity is high; a steady 55–65 minutes often pushes the total higher. The mix of running minutes and calisthenics minutes matters too. If your miles stretch to ~12 minutes each, the “running bucket” grows, and 9.8-MET minutes add up fast.
Vest And Load
The benchmark calls for a 20-lb vest for many divisions. Load raises energy cost during both the miles and the reps. The exact bump varies with fit, stride, and how consistently you wear it. A simple way to estimate is to add ~5–10% to your calculated total when the vest stays on for the entire session. The Compendium team also reminds readers that MET tables are research standards and that individual costs vary; see their note on corrected values and scope on the official site.
How To Estimate Your Own Total
Step 1: Pick Your Minutes
Decide how long the two miles will take you and how long you’ll spend on the reps. Many athletes land around ~20 minutes of running at 10-minute miles and the rest on calisthenics. If your mile pace sits closer to 12 minutes, count ~24 minutes total for the miles.
Step 2: Convert Minutes To Calories
Use the equation with MET values that match your pace and intensity. The Adult Compendium lists running speeds with their METs (9.8 at 6 mph is a common benchmark), and vigorous calisthenics clusters near 8 METs. Here’s the formula one more time: calories/minute = MET × 3.5 × body-weight(kg) ÷ 200. The Compendium’s running page is here: running METs, and the official workout listing is here for reference: CrossFit page.
Step 3: Add A Vest Adjustment If You Wear One
Apply a small percentage bump if you keep the vest on throughout. A modest +5–10% keeps the estimate sensible for most athletes without exaggerating the impact of load.
Worked Examples Based On Common Scenarios
The examples below assume 9.8 MET for the run and 8.0 MET for the rep segment. Times reflect typical pacing. The “vest bump” shows a common range when a 20-lb vest stays on the whole way.
| Profile | Time & Setup | Estimated Calories |
|---|---|---|
| 57-kg Athlete | ~40 min total (20 min running, 20 min reps), no vest | ~355 kcal (vest on: ~373–391) |
| 70-kg Athlete | ~50 min total (20 min running, 30 min reps), no vest | ~534 kcal (vest on: ~560–587) |
| 84-kg Athlete | ~65 min total (24 min running, 41 min reps), no vest | ~828 kcal (vest on: ~869–911) |
Pacing Tips That Nudge Energy Use
Run Splits
Keep the first mile controlled so you don’t spike rest time during the reps. Even splits across both miles usually help total time and total energy.
Rep Strategy
Break the middle section into small sets early. Short breaks keep heart rate in a productive zone and help you move without big stalls. Strict standards raise demand; kip or banded options reduce it. Choose the style that lets you move safely with clean reps.
Vest Plan
Decide before you start. Wearing the vest for the miles only will raise the running bucket but not the rep bucket. Wearing it throughout bumps both, often by a few percent each.
Safety, Scaling, And Smart Modifications
This session is taxing. If you’re new to high-rep upper-body work, scale the total reps and skip the vest. Strict pull-ups add a lot of time under tension; ring rows or banded variations lower the load on your elbows and shoulders. Keep hydration and sodium in mind if you’re in the heat, and watch for warning signs like dark urine or extended swelling after unusually large volumes.
Where These Numbers Come From
The estimates in this guide use the Adult Compendium of Physical Activities for MET values and its standard formula to translate activity intensity into calories. The workout composition and vest guidance come from the benchmark’s official listing. You can confirm the session structure on the CrossFit page and match your running pace to a MET value on the Compendium’s running table. The Compendium also explains what a MET means and why individual results can vary across people and conditions.
How To Use This For Training And Nutrition
Set Expectations For Hard Days
Plan your fuel when you schedule this benchmark. Fasted efforts tend to fall apart mid-reps. A small carbohydrate source 60–90 minutes earlier, plus fluids, usually pays off. Post-session, a protein-rich meal helps recovery, with carbs to replace what you burned.
Compare Against Your Daily Burn
Use the per-minute figures to slot this session into your week. You can line up your training day against daily calorie needs so meals and snacks aren’t a guess.
FAQs You Might Be Thinking (Answered Inline)
Does A Faster Time Always Burn More?
Not always. Faster work raises intensity, but shorter duration trims total minutes. Longer efforts add minutes at high METs, so totals can end up higher even if the pace is slower.
Do Strict Pull-Ups Change The Total?
Often yes. Strict reps extend time under tension and add rest breaks. That tends to push the middle segment minutes up, raising the overall total.
What If I Split The Reps Differently?
Partitioning doesn’t change the math much unless it changes your rest pattern. Your pace and breaks decide the minutes in each bucket, which drive calories more than the exact set scheme.
Bottom Line For Planning
Expect a broad range: roughly 400–900 calories for most athletes, with body weight, finish time, and vest use deciding where you land. Use the MET formula, plug in your minutes, and you’ll have a clear, repeatable estimate for training logs and meal planning. Want a simple read to round out your tracking? Skim our how to track your steps primer for everyday movement outside the gym.