The Murph Workout: A Heroic Fitness Challenge
If you’re into high-intensity workouts or looking to push your limits physically and mentally, you’ve probably heard of the Murph Workout. But this isn’t just another WOD (Workout of the Day)—it’s a powerful tribute to a fallen hero and a true test of endurance, strength, and heart.
Whether you’re a CrossFit junkie, a weekend warrior, or a beginner wanting to take on a meaningful challenge, the Murph has something for everyone. In this complete guide, we’ll break down the history, structure, training tips, modifications, and everything else you need to know to crush the Murph workout and understand its deeper purpose.
| Category | Details |
|---|---|
| Workout Name | Murph (originally called “Body Armor”) |
| Created In Honor Of | Lt. Michael P. Murphy (Navy SEAL, Medal of Honor recipient) |
| Typical Workout Date | Memorial Day (last Monday of May in the U.S.) |
| Standard Workout Format | – 1 mile run – 100 pull-ups – 200 push-ups – 300 squats – 1 mile run |
| With Weighted Vest | Yes – 20 lbs (men), 14 lbs (women) |
| Unpartitioned Version | Complete each movement in full before moving to the next (advanced level) |
| Partitioned Version | Common format: 20 rounds of 5 pull-ups, 10 push-ups, 15 squats |
| Average Completion Time | – Elite athletes: ~35–40 mins – Average: 45–60+ mins |
| Caloric Burn Estimate | ~600–900 calories (varies by body weight and intensity) |
| Ideal Training Timeframe | 4–6 weeks of prep for beginners or deconditioned athletes |
| Scaled Versions | Half Murph, Partner Murph, Modified rep counts, No vest |
| Equipment Needed | Pull-up bar, optional weighted vest, stopwatch or fitness tracker |
| Main Muscle Groups Used | Chest, back, shoulders, arms, core, glutes, quads, hamstrings |
| Mental Toughness Level | Very High – Requires discipline, pacing, and grit |
| Charity Connection | Murph Challenge supports Lt. Michael P. Murphy Memorial Scholarship Foundation |
The Origin of the Murph Workout
A Tribute to Lt. Michael P. Murphy
The Murph Workout was created in honor of Navy SEAL Lt. Michael P. Murphy, who was killed in action during Operation Red Wings in Afghanistan in 2005. Known for his bravery and leadership, Lt. Murphy often did this grueling workout during training and called it “Body Armor.”
After his death, the workout was renamed “Murph” as a tribute to his legacy, and today, it’s performed by thousands annually—especially on Memorial Day—to honor his sacrifice and the sacrifices of others in the military.
What’s Included in the Murph Workout?
The Standard Murph Structure
Here’s the full Murph Workout, also known as “Murph RX” (as prescribed):
- 1-mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1-mile run
All done while wearing a 20-pound weighted vest or body armor.
Why the Weighted Vest?
The 20-pound vest isn’t just for added resistance—it’s symbolic. It represents the gear worn by soldiers in combat. It makes everything harder, yes—but it also keeps the spirit of the workout grounded in its purpose.
Why the Murph Workout Matters
A Mental Battle
This workout isn’t just physically challenging. It’s mentally brutal. You’ll hit walls—multiple times. But pushing through those moments builds more than muscle. It builds grit, perseverance, and mental toughness.
Physical Benefits of the Murph
Besides the emotional and mental reward, Murph is a full-body workout that offers:
- Strength training (upper body and lower body)
- Muscular endurance
- Cardiovascular conditioning
- Calorie burning like no other
It’s an all-in-one challenge that can transform your fitness.
Preparing for Your First Murph
Know Your Starting Point
Don’t just jump into the full Murph unless you’re already conditioned. It’s okay to scale. The goal isn’t perfection—it’s participation and progress.
Beginner-Friendly Scaling Options
Half Murph
Cut everything in half:
- 800m run
- 50 pull-ups
- 100 push-ups
- 150 squats
- 800m run
Partner Murph
Grab a workout buddy and split the reps while alternating sets. You’ll still get crushed (in a good way), but it’s more manageable.
What Equipment You’ll Need
- Pull-up bar (a must!)
- Weighted vest (optional, but ideal for full Murph)
- Supportive running shoes
- Stopwatch or fitness tracker
- Water bottle and towel
Training for the Murph Workout
Weekly Workout Plan Ideas
Train 3–4 days per week. Mix cardio, calisthenics, and mobility. Gradually increase volume with:
- Pull-ups: Start with assisted or banded versions
- Push-ups: Begin on knees or elevated surfaces
- Squats: Bodyweight squats first, then volume
Progressing Safely
How to Build Up Reps
If you can’t do a pull-up (yet), try:
- Banded pull-ups
- Ring rows
- Negative reps (slow descents)
With push-ups, start on knees or do incline versions. For squats, focus on form and range of motion before speed or reps.
Injury Prevention Tips
Warm-up and cool down every time. Add mobility work, especially for shoulders, hips, and knees. Don’t skip rest days—they’re part of the plan!
How to Approach the Murph Like a Pro
Pace Yourself
Don’t sprint out the gate. That first mile might feel easy, but it sets the tone. Save some juice for the reps in between and that brutal second mile.
Rep-Breaking Strategies
The most common partition:
20 rounds of 5 pull-ups, 10 push-ups, 15 squats
Other options:
- 10 rounds of 10-20-30
- 5 rounds of 20-40-60
Choose what helps you keep moving without burning out early.
Breathe Right, Move Better
Control your breathing—inhale as you lower, exhale as you lift. Shake out limbs between sets. Keep moving slowly during rest to avoid tightening up.
Fueling for Performance
Pre-workout: Light carbs + some protein (like a banana with peanut butter)
Post-workout: High-protein shake, complex carbs, and lots of water
Hydration is critical before, during, and after.
Common Murph Mistakes to Avoid
Overdoing It on Day One
Murph is a challenge, not a punishment. Avoid ego lifting or racing. Form > speed. Always.
Skipping Recovery
Post-Murph soreness is no joke. Use active recovery (walking, stretching, foam rolling), and take rest days seriously.
Murph Workout Variations
Weighted vs. Unweighted
Start unweighted if needed—there’s no shame in scaling. Add the vest when your form, stamina, and strength are dialed in.
Partitioned vs. Unpartitioned
Partitioned: Reps are broken into rounds (e.g., 5-10-15 x 20)
Unpartitioned: Do each movement in full before moving on (e.g., all 100 pull-ups before starting push-ups). This version is brutal.
The Memorial Day Murph Tradition
Why It’s Done on Memorial Day
Murph isn’t just a workout—it’s a national fitness tradition done every Memorial Day in the U.S. to honor fallen heroes.
Community and Fundraising Events
Gyms and CrossFit boxes around the world host Murph events. Many raise money for charities supporting veterans and military families. It’s fitness with heart.
The Murph Challenge and Its Global Impact
Worldwide Participation
From elite athletes to beginners, people across the globe take on the Murph. It’s unifying. Inspiring. Emotional.
Charity and Awareness
Proceeds from official Murph Challenge events go to the Lt. Michael P. Murphy Memorial Scholarship Foundation, supporting education and remembrance.
Conclusion
The Murph Workout isn’t just about sets and reps—it’s about pushing limits, honoring sacrifice, and becoming better in the process. Whether you’re going solo, joining a local event, or scaling for your fitness level, Murph is a challenge that brings meaning to movement.
Do it for yourself. Do it for the community. Do it for the heroes.
FAQs
1. Is the Murph Workout suitable for beginners?
Yes! Start with a scaled version like Half Murph or Partner Murph.
2. Do I need to wear a weighted vest?
No. It’s optional. Beginners should go unweighted first.
3. What’s the average Murph completion time?
Usually between 35 to 60+ minutes depending on your fitness and modifications.
4. Can I do Murph without a gym?
Yes. Just make sure you have a pull-up bar or substitute with rows.
5. Should I partition the reps or go unbroken?
Partitioning helps manage fatigue. Unbroken is harder and only for advanced athletes.
6. What’s the best way to prepare for Murph?
Build volume with bodyweight exercises and incorporate regular cardio.
7. Is Murph only done on Memorial Day?
That’s the tradition, but you can do it anytime.
8. How often should I do the Murph Workout?
Once a month is ideal for most. Too frequent and you risk burnout.
9. What’s the significance of the Murph Challenge?
It honors Lt. Michael Murphy and supports scholarships for veterans and their families.
10. Can kids or teens do a scaled version of Murph?
Yes—with proper guidance and scaled reps, it’s great for young athletes too.
