Murph crossfit workoutMurph crossfit workout

The Murph workout, named in honor of Navy Lieutenant Michael P. Murphy, is a challenging yet rewarding CrossFit workout that has gained popularity for its grueling intensity and tribute to a fallen hero. This iconic workout consists of a one-mile run, 100 pull-ups, 200 push-ups, 300 air squats, followed by another one-mile run, all performed consecutively and under a strict time limit. In this comprehensive guide, we’ll delve into the origins of the Murph workout, its components, strategies for completing it, and its benefits for fitness enthusiasts of all levels.

The Origins of the Murph Workout:

The Murph workout is named after Navy SEAL Lieutenant Michael P. Murphy, who tragically lost his life in combat during Operation Red Wings in Afghanistan on June 28, 2005. As a tribute to his bravery, sacrifice, and indomitable spirit, the Murph workout was created to honor his memory and commemorate his legacy. It was one of Lieutenant Murphy’s favorite workouts, and he often referred to it as “Body Armor” due to the strenuous demands it placed on the body.

Components of the Murph Workout:

The Murph workout consists of the following components:

  1. Run 1 Mile: Begin with a one-mile run, pushing your pace while conserving energy for the challenging bodyweight exercises that follow.
  2. 100 Pull-Ups: Perform 100 pull-ups, using any grip variation (e.g., overhand, underhand, mixed grip) to complete the repetitions. Break up the sets as needed to maintain good form and avoid overexertion.
  3. 200 Push-Ups: Transition to 200 push-ups, maintaining a steady rhythm and proper form throughout. You can modify the push-ups by performing them on your knees or elevating your hands on a box if needed.
  4. 300 Air Squats: Move on to 300 air squats, focusing on proper technique and full range of motion. Keep your chest up, knees tracking over your toes, and hips below parallel with each repetition.
  5. Run 1 Mile: Finish with another one-mile run, pushing through fatigue and giving it your all to complete the workout strong.

Strategies for Completing the Murph Workout:

Successfully completing the Murph workout requires not only physical strength and endurance but also mental fortitude and strategic planning. Here are some tips for tackling the Murph workout effectively:

  1. Pace Yourself: Break up the workout into manageable sets and pace yourself throughout each component to avoid burning out too quickly. Find a sustainable rhythm that allows you to maintain consistent effort from start to finish.
  2. Hydrate and Fuel: Stay hydrated and fueled with water and easily digestible carbohydrates before, during, and after the workout to support energy production and performance. Consider incorporating electrolyte-rich beverages or snacks to replenish lost fluids and minerals.
  3. Focus on Form: Prioritize proper form and technique over speed or volume to reduce the risk of injury and optimize muscle engagement. Pay attention to your body alignment, breathing, and muscle activation throughout each movement.
  4. Use Strategic Breaks: Take strategic breaks between sets to rest and recover, but avoid resting for too long or losing momentum. Listen to your body and push yourself to keep moving while respecting your limits.
  5. Set Realistic Goals: Set realistic goals based on your current fitness level, experience, and capabilities. Adjust the workout as needed by modifying the repetitions, scaling the movements, or using assistance bands for pull-ups if necessary.
  6. Embrace the Challenge: Embrace the challenge of the Murph workout as an opportunity to push your limits, test your resilience, and honor the memory of Lieutenant Michael P. Murphy and all those who have made the ultimate sacrifice in service to others.

Benefits of the Murph Workout:

The Murph workout offers a wide range of physical and mental benefits for participants, including:

  1. Improved Cardiovascular Fitness: The combination of running and bodyweight exercises in the Murph workout provides a comprehensive cardiovascular workout, enhancing endurance and stamina.
  2. Strength and Muscle Development: Pull-ups, push-ups, and air squats target multiple muscle groups, including the back, chest, arms, shoulders, and legs, promoting strength and muscle development.
  3. Increased Mental Toughness: Completing the Murph CrossFit workout requires mental toughness, discipline, and determination to overcome physical discomfort and fatigue, fostering resilience and grit.
  4. Community and Camaraderie: Participating in the Murph CrossFit workout fosters a sense of camaraderie and solidarity among participants, creating a supportive and motivating environment for challenging oneself and others.
  5. Sense of Achievement: Finishing the Murph workout, whether it’s your first time or a repeat performance, instills a sense of accomplishment and pride in your physical and mental capabilities, boosting confidence and self-esteem.


The Murph CrossFit workout is more than just a physical challenge; it’s a tribute to courage, sacrifice, and the indomitable human spirit. By honoring the memory of Navy SEAL Lieutenant Michael P. Murphy and embracing the challenge of the workout that bears his name, participants can push their limits, cultivate resilience, and experience the transformative power of fitness. Whether you’re a seasoned CrossFit athlete or a beginner looking to test your mettle, the Murph workout offers an opportunity to push yourself, connect with others, and embody the spirit of courage and determination.

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