Murph workout

Murph Crossfit Workout

Brief Overview of the ‘Murph’ Workout

The ‘Murph’ workout is a popular CrossFit workout named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan in 2005. It was one of his favorite workouts, and he often referred to it as ‘Body Armor.’ The workout has since been named after him and is often done on Memorial Day to honor fallen soldiers. The workout involves running, pull-ups, push-ups, and squats, and it is considered one of the most challenging CrossFit workouts.

‘Murph’ Workout Description

The ‘Murph’ workout consists of the following movements, performed in order:

  • 1-mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 squats
  • 1-mile run

The workout is typically done wearing a 20-pound weight vest, which adds an additional level of difficulty. The workout is timed, and the goal is to complete it as quickly as possible.

‘Murph’ Workout Variations and Scaling Options

The ‘Murph’ workout is a challenging workout, and not everyone will be able to do it as prescribed. Here are some common scaling options:

  • Reduce the number of repetitions: Instead of doing 100 pull-ups, 200 push-ups, and 300 squats, you can reduce the number of repetitions to a more manageable number.
  • Use a resistance band for pull-ups: If you’re not able to do pull-ups, you can use a resistance band to assist you.
  • Do push-ups on your knees: If you’re not able to do push-ups, you can do them on your knees.
  • Remove the weight vest: If the weight vest is too challenging, you can do the workout without it.

Tips and Strategies for Completing ‘Murph’ Workout

Here are some tips for completing the ‘Murph’ workout efficiently and safely:

  • Pace yourself: The ‘Murph’ workout is a long workout, so it’s important to pace yourself. Don’t go all out in the first mile run, or you’ll burn out quickly.
  • Break up the repetitions: Instead of doing all the pull-ups, push-ups, and squats in one go, break them up into smaller sets. For example, you can do 20 rounds of 5 pull-ups, 10 push-ups, and 15 squats.
  • Take breaks: It’s okay to take breaks during the workout. Take a few seconds to catch your breath between sets.
  • Warm-up and cool-down: The ‘Murph’ workout is a demanding workout, so it’s important to warm up properly before starting. A good warm-up can help prevent injury and improve performance. After the workout, take some time to cool down and stretch.

Athlete Performance in ‘Murph’ Workout

The ‘Murph’ workout is a challenging workout, and the average times will vary depending on the athlete’s level of fitness. Here are some average times for different levels of athletes:

  • Beginner: 60-70 minutes
  • Intermediate: 45-55 minutes
  • Advanced: 35-45 minutes


The ‘Murph’ workout is a challenging CrossFit workout that honors fallen soldiers. It involves running, pull-ups, push-ups, and squats, and it is typically done wearing a weight vest. The workout can be scaled to accommodate different fitness levels, and there are several tips and strategies to help complete the workout efficiently and safely.