What is the "Murph" Workout?

What is the "Murph" Workout?

 By Malia Warren

If you've been in the community of fitness or someone is close to you that does CrossFit, or if you haven't been sleeping under a rock, you've heard of "Murph".


But what is it?


The Workout


The workout seems pretty basic at first glance:

1 Mile Run

300 Squats

200 Push-Ups

100 Pull-Ups

1 Mile Run

*All while wearing a weighted vest:

20 lbs for Men, 15 lbs for Women

While there are many methods for strategy in breaking up the 600 reps in between, the workout starts and ends with a 1 Mile Run. No matter what, it is always done this way.

Having done Murph every year for as long as I can remember, one of the most common strategies is to do 20 rounds of Cindy which is:

5 Pull-ups

10 Push-Ups

15 Squats

Breaking it up like this allows you some rest on fatigue. Some athletes will double Cindy per round at: 10 Pull-Ups, 20 Push-Ups, 30 Squats to, in theory, cut the time down. This would be a great method if you are proficient at butterfly pull-ups.

Or you could go straight through as written after the 1st Mile Run: 300 Squats, 200 Push-Ups, 100 Pull-ups, then run 1 Mile again.

I don't believe there is a wrong way to do it - because if you're doing it, you're doing it, which is more than not doing it. Of course, there are ways to do that would be more proficient for some athletes, and in that case, it might be best to ask your coach and see what they recommend, since they know you the best.

There is also always, always, a scaled option. Could be Half-Murph (1/2 the reps listed above with 1/2 Mile Runs instead). Could be Wall or Elevated Push-ups, Jumping Pull-ups, no vest, or however you need to.

The biggest thing to take away from doing the workout is community involvement. Knowing that you're doing the workout for a good reason and a sense of accomplishment.

A cool thing about this WOD is it's not just for CrossFitters or Functional Fitness Athletes - you can do it anywhere. At a commercial gym, you'll have access to a treadmill and pull-up bar and then you'll just need floor space for the other movements. If you prefer outside, choose a park with a pull-up bar or monkey bar set-up and then map your mile with an app or fitness watch.

Though the vest isn't a hard requirement, if you have it, and have the ability, it's highly recommended to wear it. This isn't a quick/easy workout - it's meant to be hard while reminding you of the reason you do it every year.


The Reason

The "Murph" workout is considered one of the "CrossFit Hero WOD's" - which means it's in memory of a soldier or hero that gave their all in the line of duty. This one is named in honor of Lt. Michael Murphy, a Navy S.E.A.L, who was killed in Iraq during the War on Afghanistan on June 28, 2005.

We honor his memory by doing the workout every year - because it was his favorite.

It is important to remember that... Murph is more than just a workout. It is a tradition that helps push us, humble us, and allows us the opportunity to dedicate a bit of pain and sweat to honor LT. Michael P. Murphy (SEAL), a man who sacrificed everything he had for our freedom


If you have any questions or you would like to be a guest blogger, please email us at blog@liftingthedream.com 


Have you done "Murph"? If so, how many times?



Woman lifting a barbell

Malia is the force behind Lifting the Dream and a proud mompreneur. When she's not lifting heavy weights, she's probably at the beach or Disney with her family. She is a Cali girl born and raised, with salt water in her veins and sunshine in her heart. She and her family now reside in Florida soaking up the sun, heat, and all the amazing outdoor activities this state has to offer.




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