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Murph Workout Standards: Load Specifications and Tactical Execution

by Curtis

What actually is the Murph Workout?

The Murph is a high-intensity functional fitness benchmark named after Lt. Michael P. Murphy. It consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and a final 1-mile run, preferably done while wearing a 20-pound weighted vest or body armor. It is usually done as a remembrance on Memorial Day.

What Is the Murph Workout (Murph Challenge)?

Inception and History

The Murph Challenge was named in honor of Lt. Michael P. Murphy, Navy SEAL who was posthumously awarded the Medal of Honor following Operation Red Wings in 2005. The workout is said to represent Murphy’s training regimen, which was formalized in modern times and held as a memorial in the fitness community on a yearly basis.

Standard Prescribed Format

The structured protocol includes:

1-mile run

100 pull-ups

200 push-ups

300 air squats

1-mile run

Execution is prescribed with vest weight (20 lbs. for males, 14 lbs. for females) in accordance with the CrossFit Hero WOD protocol. The exercises may be partitioned except for the initial and final 1-mile runs.

The Murph Workout: Honoring Sacrifice

Memorial Day: Meaning & Ownership

This type of workout is remembered usually on Memorial Day in honor of men and women who passed away in the line of military duty. It stands as a symbolic endurance event in recognition of sacrifice, physical perseverance, and societal appreciation for military sacrifice.

Psychological & Societal Effect

Participating establishes an intense environment to forge shared hardship and emotional bonding. Situations where groups complete the circuit enhance mutual accountability. In time, it has also become a vehicle for some military-related charities.

How to Effectively Train for the Murph Workout

Building Component Skills

Pull-Ups:

Include eccentric and band-assisted reps

Apply EMOM workouts to build tolerance to volume

Push-Ups:

Maintain focus on midline stabilization

Use deficit variations to enhance efficiency of the movement

Air Squats:

Use tempo-based sets for muscular endurance training

AMRAPs can be used for training consistency while fatigued

Running Strategy for Murph

Maintain a 70% effort when pacing during the first mile

Around the last mile, maintain a consistent cadence and forego bursts of speed

Set Break-Up Methods for Efficiency

5 pull-ups, 10 push-ups, 15 squats (× 20 rounds)

10 push-ups, 15 squats, 5 pull-ups (× 20 rounds)

It allows for optimized transition time and muscular recovery between movements.

Equipment & Logistics

Weighted vests must equally carry the weight

Use chalk, hydration stations, and markers for movement to cut down the times of idle standing

Injury Prevention & Recovery

Address scapular mechanics and grip fatigue through prehab procedures

Then employ post-session recovery modalities: cold therapy, myofascial release

Scaling & Modifying the Murph Workout

Versions for Beginners and Intermediates

Half Murph: 800m runs, 50 pull-ups, 100 push-ups, 150 air squats

No weight vest applied suitable for novice athletes or recovery times.

Age- & Ability-Adjusted Versions

Adaptations consist of:

Incline push-ups for decreased anterior shoulder load

Ring rows replacing pull-ups for controlled scapular depression

Air squats volume segmented into EMOMs for joint tolerance

Creating Your Own “Murph” Challenge

Variations not requiring physical output could be filled with community service equivalents, promoting behavioral discipline in parallel with physical exertion.

Performance Tactics – Tips to Go Faster

Pacing & Heart Rate Management

Work in Maffetone Method heart rate zones as limits of maximum exertion levels

Avoid early anaerobic spikes in the protocol to keep output from ever modality steady

Minimizing Downtime

Equipment should be laid out clockwise to maximize biomechanical efficiency

Avoid unnecessary changing from modality to modality

The Working Power of the Mind & Community

Visualization of task completion milestones should be undertaken before the workout

Have the community count repeats together during exercises as a means of accountability

Nutrition & Pre-Workout Prep

Fueling for an Endurance-Strength Hybrid

Carbs and proteins are mixed at least 90 minutes before the session should be consumed.

Nothing other than electrolyte fluids in hot environments should be taken during the workout.

Hydration & Chalk, Recovery Nutrition

Pre-event hydration should be a sodium-based one

Within 30 minutes after the event should be consumed 0.25g/kg of body mass protein

Sample Training Programs & Schedules

Build-Up 8 Weeks

Weeks 1-2: Technique volume accumulation (submaximal sets)

Weeks 3-4: Increase volume to 50% full Murph

Weeks 5-6: Full session partitions without vest

Weeks 7-8: Implant simulated full Murph with and without vest on alternate weeks

Intensification & Peaking

Deload approximately 5 days before event

On day -3 and -2, active mobility sessions are to be performed

Example Sub-40 Training Block

Interval splits under 2:00 per modality set

Running pace target 7:15 per mile

Recovery metrics tracked daily via HRV

Real-World Example and Stories

Sub-40 Murph  Achievement

Athletes achieving sub-40 times usually implement the following:

Partitioning strategies favoring minimal eccentric-fatique

Alternation of grips for pull ups

Less than 10 seconds for no rest transitions

Adapted Versions for Different Audiences

Participants by the age of 60+ have worked through Murph protocols with help of TRX modifications and chair-based squat variants. The youth programs often cut total reps in half while removing the vest from the equation.

FAQ

What exactly constitutes the “Murph Workout”?

Execution must be in accordance with the spirit of run-rep requirements. Partitioning is in the spirit of the definition. A weight vest is the norm but not essential.

Can Murph be done without the vest?

Yes, it is allowed. The unvested Murph is the first choice for novices or individuals with orthopedic issues.

What should be considered when working on Murph pull-ups?

Practices should be spread out with progressive overload in strict, kip, and banded variations. Avoid frequent daily occurrences.

Fatigue-reduction pacing strategies?

Stay above the aerobic levels based on RPE, and avoid early anaerobic output that creates unrecoverable fatigue. 

What taper is appropriate?

Last heavy work seven days before. Thirty days before, engage in only low-intensity aerobic movement stress and mobility exercises.

Are there non-physical variations of Murph?

Community challenges linked to everyday acts of discipline, such as structured journaling or public service commitments. 

What does the protocol for nutrition look like before Murph?

Pre-exercise carbohydrates 1 to 2 g/kg and protein 0.3 g/kg; avoid fats.

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