Murph Workout: The Ultimate Fitness Challenge for Strength and Endurance Training

Murph Workout is more than just an intense fitness routine—it’s a test of strength, willpower, and heart. Named in honor of Navy Lieutenant Michael P. Murphy, this workout has become a tradition for many people every Memorial Day. But it’s not just for athletes or soldiers. Even beginners can take part—with smart modifications and a strong mindset.

In this article, we’ll dive deep into what the Murph Workout is, how to do it safely, and how real people have transformed their lives through it. We’ll also include a helpful chart to track your progress and answer the most common questions about this full-body challenge.

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 (again)
  All while wearing a 20-pound weighted vest (optional for beginners).

This workout was one of Michael Murphy’s favorites. He called it “Body Armor.” After his death in Afghanistan in 2005, CrossFit named it “Murph” in his honor.

👉 Fun Fact: The workout has grown into a worldwide fitness event every Memorial Day to honor fallen soldiers.

Benefits of the Murph Workout

Taking on the Murph Workout comes with a long list of physical and mental benefits:

🏋️ Full-Body Strength

Pull-ups, push-ups, and squats work nearly every major muscle group.

💨 Boosted Endurance

The two 1-mile runs increase cardiovascular health and stamina.

🧠 Mental Toughness

Pushing through the workout builds discipline and grit.

🕊️ Purpose-Driven Fitness

You’re not just working out—you’re honoring a hero.

Who Can Do the Murph Workout?

You don’t have to be a Navy SEAL or CrossFit athlete. The Murph Workout is for everyone, with some adjustments.

🟢 Beginners:

• Skip the weighted vest.
• Break down reps into smaller sets like 20 rounds of 5 pull-ups, 10 push-ups, 15 squats.
• Walk part of the run if needed.

🔵 Intermediate:

• Try doing the full reps without a vest.
• Use resistance bands for assisted pull-ups.

🔴 Advanced:

• Add the 20-pound vest.
• Complete each section in order without breaking up the reps.

Real-Life Example: Jenny’s First Murph

Jenny, a 35-year-old teacher from Texas, had never done a full workout in her life. In 2021, she set a goal to complete her first Murph on Memorial Day. She trained for two months using a beginner program. On the big day, she finished in 1 hour 12 minutes—without a vest and with modified push-ups.

Jenny said, “I didn’t do it fast or perfectly. But I finished—and I’ve never felt prouder of myself.”

Case Study: Firefighter Department Challenge

In 2023, a fire department in Chicago challenged all its firefighters to complete the Murph Workout. Some did it with full gear instead of a vest. Over 70% finished under 1 hour! Morale went up, and fitness levels across the department improved.

How to Train for the Murph Workout

Week-by-Week Guide (8 Weeks):

Week	Pull-ups	Push-ups	Squats	Running

🔗 Check out this beginner Murph training plan on CrossFit.com.

Tips to Successfully Complete the Murph Workout

1. Warm Up Properly: Avoid injuries by stretching and warming up.
2. Hydrate Before and After: Especially in hot weather.
3. Use a Stopwatch: Track your time and pace yourself.
4. Break It Down: Try the “Cindy-style” rep breakdown (20 rounds).
5. Don’t Compare Yourself: It’s not about speed—it’s about honoring the spirit of the workout.

Common Mistakes to Avoid

• Skipping Warm-Up or Cool-Down
• Trying to Do Too Much Too Soon
• Poor Form on Push-Ups or Squats
• Not Resting Between Workouts

👉 Remember: Rest and recovery are as important as the workout itself.

Related Workouts Like Murph

If you love Murph, try these similar Hero WODs (Workouts of the Day):

• DT: Barbell-focused
• Fran: Short and intense
• Cindy: Great for Murph training (AMRAP style)
• Holleyman: Combines heavy lifts with bodyweight moves

Nutrition for the Murph Workout

Fuel your body right before and after the workout:

Before:

• Banana + peanut butter
• Water with electrolytes

After:

• Protein shake or lean chicken + veggies
• Rehydrate fully

Need help planning? Check this CrossFit nutrition guide.

FAQs About the Murph Workout

❓ What is the purpose of the Murph Workout?

The workout honors Navy SEAL Lt. Michael P. Murphy and builds physical and mental strength.

❓ How long does it take to finish the Murph Workout?

Beginners take around 60–90 minutes. Advanced athletes may finish under 40 minutes.

❓ Do I have to wear a weighted vest?

No. The vest is optional. Start without it, then add weight once you’re stronger.

❓ Can I split up the reps?

Yes. Most people break it into smaller sets like 20 rounds of 5-10-15.

❓ Is the Murph Workout safe for kids?

Kids can try a modified version with fewer reps and no weight. Supervision is important.

Conclusion

The Murph Workout isn’t just about getting fit. It’s about remembering a hero, challenging yourself, and growing stronger in mind and body. Anyone—from complete beginners to elite athletes—can benefit from it.

Start slow, stay consistent, and keep your purpose in mind. Whether you’re honoring a soldier or pushing past your own limits, the Murph Workout can change you—one rep at a time.

Helpful External Resources:

• CrossFit.com – Hero WODs
• Murph Challenge Official Website
• Training for Murph – BoxRox