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.