The Murph workout is one of the most well-known fitness challenges, designed to test endurance, strength, and mental toughness. Named after Lt. Michael P. Murphy, a Navy SEAL who sacrificed his life in combat, this workout has become a staple in CrossFit and military training. Whether you’re a beginner or a seasoned athlete, understanding the Murph workout can help you prepare, improve your fitness, and push your limits.
What Is the Murph Workout?
The Murph workout consists of:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
The entire workout is performed while wearing a 20-pound weighted vest (or a 14-pound vest for women), making it even more challenging.
The History Behind the Murph Workout
The workout is named after Lt. Michael P. Murphy, a U.S. Navy SEAL who was killed in Afghanistan in 2005. It was one of his favorite workouts, and it was later renamed “Murph” in his honor. The workout gained popularity through CrossFit, where it became an official Hero WOD (Workout of the Day).
Why Do People Attempt the Murph Workout?
Many athletes and fitness enthusiasts take on the Murph workout as a tribute to fallen soldiers or as a personal challenge. It is most commonly performed on Memorial Day as part of the “Murph Challenge,” an event that raises funds for military charities.
How to Prepare for the Murph Workout
Preparation is key to successfully completing the Murph workout. Here’s what you need to focus on:
Building Endurance for Murph
Since the workout starts and ends with a 1-mile run, endurance training is crucial. Incorporate:
Interval training (sprint/walk cycles)
Long-distance running to build stamina
Hill sprints to improve leg strength
Strength Training for Pull-Ups, Push-Ups, and Squats
The middle portion of the workout includes hundreds of bodyweight reps, so your upper and lower body must be strong. Train with:
Assisted pull-ups if you struggle with bodyweight reps
Push-up variations (wide, narrow, and plyometric)
Squat endurance exercises like wall sits and jump squats
Practicing the Full Murph Workout
Rather than jumping straight into the full Murph, practice breaking it down:
Start with half-Murph (50 pull-ups, 100 push-ups, 150 squats)
Perform mini-circuits to build endurance
Gradually add weight if you plan to wear a vest
The Role of Nutrition in Murph Training
Proper nutrition fuels your workout and aids recovery. Focus on:
Protein-rich meals for muscle repair
Carbohydrates to sustain energy levels
Hydration to prevent fatigue and cramps
Tips for Completing the Murph Workout Successfully
Even seasoned athletes struggle with Murph. Here are some tips to help you conquer it:
Pace yourself – Don’t burn out too fast on the first mile
Break up the reps – Try doing 20 sets of 5 pull-ups, 10 push-ups, and 15 squats
Use proper form – Prevent injury by maintaining good technique
Stay mentally tough – It’s as much a mental challenge as a physical one
Common Mistakes to Avoid During Murph
Many beginners make these mistakes, which can hurt performance:
Skipping warm-up and cool-down – Increases risk of injury
Poor pacing – Going too hard at the start leads to burnout
Ignoring hydration – Dehydration leads to muscle fatigue
Neglecting proper recovery – Rest is essential for muscle growth
How Long Does It Take to Complete the Murph?
Times vary based on fitness levels:
Beginner: 50-70 minutes
Intermediate: 40-50 minutes
Advanced: 35 minutes or less
Elite athletes and CrossFit professionals can complete it in under 30 minutes!
Scaling the Murph Workout for Beginners
If you’re not ready for the full Murph, try these modifications:
Reduce the reps (e.g., 50 pull-ups, 100 push-ups, 150 squats)
Do assisted pull-ups with bands or a machine
Perform knee push-ups instead of full push-ups
Omit the weighted vest until you build strength
Advanced Murph Workout Variations
For those looking to increase difficulty, try:
Strict form Murph (no kipping pull-ups)
Unpartitioned Murph (complete each exercise fully before moving on)
Double Murph (repeat the entire workout twice)
How Often Should You Do the Murph Workout?
Murph is extremely intense, so most athletes only do it once a year on Memorial Day. However, you can train with a scaled-down version once or twice a month.
Recovering After the Murph Workout
Post-workout recovery is crucial:
Stretching and mobility work to reduce soreness
Protein intake to repair muscles
Hydration and electrolytes to replenish lost fluids
Final Thoughts
The Murph workout is a true test of physical and mental endurance. Whether you’re doing it for fitness, personal growth, or in honor of Lt. Michael P. Murphy, it’s a workout that demands respect and preparation. Train smart, pace yourself, and embrace the challenge!
FAQs
Can beginners do the Murph workout?
Yes! Beginners can scale the reps, use modifications, and skip the weighted vest to make it more manageable.
What equipment do I need for Murph?
A pull-up bar, a weighted vest (optional), and a running track or treadmill.
How can I improve my Murph time?
Focus on endurance, strength training, and proper pacing to reduce fatigue.
Is the Murph workout safe?
Yes, but it is intense. Proper preparation and scaling are key to avoiding injury.
Can I do Murph without a weighted vest?
Absolutely! Many people complete Murph without a vest, especially beginners.
