If you’ve been in the fitness world for a while, you’ve probably heard of the Murph workout — one of the most grueling yet rewarding full-body workouts ever created. Whether you’re a seasoned athlete or a beginner looking for a serious challenge, this guide will walk you through everything you need to know.
🧠 What Is the Murph Workout?
The Murph workout is a Hero WOD (Workout of the Day) in CrossFit, named in honor of Navy Lieutenant Michael P. Murphy, who was killed in action in Afghanistan in 2005.
The workout is designed to test not just your strength and endurance — but also your mental toughness.
✅ The Classic Murph (Rx)
While wearing a 20 lb weighted vest (optional for beginners), complete:
- 1 mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1 mile run
You can partition the pull-ups, push-ups, and squats however you like. The most popular method? 20 rounds of “Cindy”:
→ 5 pull-ups, 10 push-ups, 15 air squats
🔄 Murph Workout Variations
Don’t worry — you don’t need to be a Navy SEAL to attempt the Murph. Here are popular ways to scale or modify the workout:
1. 💡 Beginner Murph (No Vest)
- 800m run
- 50 ring rows (or band pull-downs)
- 100 incline push-ups
- 150 air squats
- 800m run
2. 👫 Partner Murph
- Split the reps with a partner (you can alternate or divide it however you’d like)
- Run together or split the run
3. 🏡 Murph Without Equipment
- Pull-ups → Substitute with resistance band pulls or bent-over dumbbell rows
- Push-ups → Incline push-ups (e.g., hands on a bench or wall)
- Squats → Air squats as-is
🕓 How Long Should the Murph Workout Take?
| Fitness Level | Average Time (No Vest) |
|---|---|
| Beginner | 50–70 minutes |
| Intermediate | 40–50 minutes |
| Advanced | 35–45 minutes (with vest) |
Top-level CrossFit athletes can complete it in under 35 minutes with a vest.
🔥 Benefits of the Murph Workout
- 💪 Builds full-body strength & endurance
- 🧠 Trains mental toughness
- 🩺 Improves cardiovascular health
- 💯 Great benchmark workout for progress tracking
- 🇺🇸 Honors fallen military personnel — it has purpose
✅ Tips to Survive (and Crush) the Murph
- Warm up properly: Focus on mobility and dynamic stretching
- Start slow: Don’t burn out on the first mile
- Use smart sets: Mini sets like 5-5-5-5 push-ups can prevent burnout
- Protect your hands: Chalk and gloves help avoid ripped skin
- Cool down: Stretch or walk post-workout to aid recovery
🎯 Final Thoughts
The Murph workout is more than just a fitness test — it’s a chance to push yourself, honor a hero, and walk away stronger. Whether you’re doing it for the first time or gunning for a new personal best, there’s always a version of Murph for you
