The Murph workout is not just another fitness challenge; it’s a Hero WOD (workout of the day) created to honor U.S. Navy SEAL Lieutenant Michael P. Murphy. Lt. Murphy was killed in action in Afghanistan on June 28 2005, and CrossFit introduced a workout to memorialize his courage.
This hero workout has become an annual tradition on Memorial Day, where athletes across the United States complete it to pay tribute to Lt. Murphy and all service members who have given their lives. Although initially called “Body Armor,” the workout evolved into the Murph Challenge and is now one of the most popular CrossFit WODs.
The Standard Murph Workout
As prescribed (Rx’d), the Murph workout is performed for time and consists of the following sequence:
- 1‑mile run
- 100 pull‑ups
- 200 push‑ups
- 300 air squats
- 1‑mile run
Participants may partition the pull‑ups, push‑ups and squats in any order (for example, 20 rounds of 5 pull‑ups, 10 push‑ups and 15 squats). For an added challenge, athletes often wear a 14‑ to 20‑pound weight vest or body armor. This “sandwich” of cardio and high‑volume bodyweight movements tests both cardiovascular endurance and muscular stamina.
Typical Times
Because Murph is performed for time, athletes often benchmark their progress. CrossFit suggests that finishing the Rx’d version in 36-46 minutes is a solid goal, with elite athletes dipping under 35 minutes. Beginner and intermediate athletes typically finish in 25-40 minutes, depending on how the workout is scaled. U.S. Patriot Tactical notes that the average completion time is around 45 minutes, while the current record sits at 34:13.
Why Does the Murph Workout Matters?
Beyond its patriotic roots, Murph is revered for its ability to build grit and full‑body strength. The Murph Challenge website and various CrossFit communities highlight that the workout is a test of physical fitness, endurance and mental toughness. By combining running, pulling, pushing and squatting in a single session, Murph pushes athletes to improve cardiovascular capacity while enhancing upper‑body and lower‑body strength. Its repetitive nature keeps the heart rate elevated and encourages efficient fat burning. Completing Murph also fosters a sense of community; thousands of gyms program it annually to honor those who serve.
Variations and Scaling Options
Murph can be scaled to match different fitness levels:
- Intermediate Variation - Reduced Volume: CrossFit suggests halving the repetitions (50 pull‑ups, 100 push‑ups and 150 squats) while keeping the mile runs. This makes the workload more approachable for first‑timers.
- Beginner Variation - Modified Movements: Beginners may perform an 800‑meter run, then 50 ring rows or jumping pull‑ups, 100 push‑ups from the knees and 150 air squats before finishing with another 800‑meter run. Starting the second run at the 20‑minute mark helps maintain the workout’s intended stimulus.
- Partitioned (Cindy method): Many athletes break Murph into 20 rounds of 5 pull‑ups, 10 push‑ups and 15 squats. US Patriot Tactical provides additional strategies: beginners might perform 33 rounds of 3 pull‑ups, 6 push‑ups and 9 squats; intermediate athletes can mimic the CrossFit “Cindy” workout (20 rounds of 5/10/15), and experienced athletes may tackle 5 rounds of 20/40/60 reps.
These modifications ensure that almost anyone can participate while maintaining the workout’s spirit. However, health experts caution that Murph is extremely demanding and can pose risks such as rhabdomyolysis or heat‑related illnesses if approached recklessly. Pregnant, postpartum or novice exercisers should opt for gentler training programs.
How to Prepare for Murph?
Build Your Running Base
The workout begins and ends with a mile run, so cardiovascular endurance is key. Running coach Lindsey Bomgren recommends starting with run‑walk intervals (e.g., 30 seconds of jogging followed by 30 seconds of walking) and gradually increasing running time. Cross‑training with strength sessions helps reinforce lower‑body and core muscles. Pacing matters: going out too fast on the first mile is a common mistake that saps energy.
Master Pull‑Ups, Push‑Ups and Squats
Because Murph demands high volume, proper form reduces injury risk. For pull‑ups, start with an overhand grip, engage the lats, pull the chest toward the bar and lower under control. Beginners can substitute assisted pull‑ups or ring rows. Push‑ups should maintain a neutral spine and engage the chest, shoulders and core. Air squats target the quads, hamstrings and glutes; ensure your knees track over your toes and your chest stays upright. Gradually increase repetition volume in training to build muscular endurance.
Dial In Your Nutrition
Proper fueling is essential for high‑intensity workouts. Carbohydrates provide immediate energy for the runs and bodyweight movements, while protein supports muscle repair. Hydrate adequately before and during the workout.
At Nutritional Supplement Shop we stock everything you need to support your Murph prep. A well‑formulated pre‑workout supplement primes your body for intense exertion. Explore our stim‑pre workouts and stim‑free options for explosive energy without jitters. For a potent boost, check out our Firestorm Pre‑Workout Powder it packs clinically dosed ingredients to sharpen focus and endurance.
Supplements to Boost Performance
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Support Goal |
Recommended Supplement |
Why It Helps |
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Energy and focus |
Caffeine, beta-alanine and other ergogenic ingredients increase alertness and delay fatigue. |
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Strength and power |
Creatine monohydrate replenishes ATP stores and can improve strength and repetitive sprint performance. |
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Muscle repair |
Whey and casein proteins deliver amino acids to rebuild muscles after a taxing session. |
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Hormonal support |
Support natural hormone levels to enhance recovery and muscle growth. |
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Recovery and sleep |
Quality sleep is crucial for muscle repair and nervous-system recovery. |
Essential Gear and Accessories
Performing Murph usually requires only a pull‑up bar and a weight vest. US Patriot Tactical notes that wearing a comfortable, balanced vest can make or break your performance. When shopping for a vest, look for adjustable straps and breathable materials. Our store has a curated selection of training accessories that includes weight vests, lifting straps and protective gear. For additional focus, consider smelling salts, which some athletes use to fire up their nervous system before a big set.
Post‑Workout Recovery
After finishing Murph, your body is under significant stress. Focus on active recovery, hydration, and sleep. Consuming a blend of protein and carbohydrates within 60 minutes helps replenish glycogen and repair muscles. Our health and wellness products include joint support and multivitamins to aid recovery, while nootropic formulas can support mental clarity when fatigue sets in. Athletes using performance enhancers should follow a proper post cycle therapy protocol to maintain hormonal balance.
Join the Murph Challenge
Participating in Murph is as much about community as fitness. Registering for the official challenge helps raise funds for the Lt. Michael P. Murphy Memorial Scholarship Foundation. Many gyms host group events, but you can also tackle Murph at home with a pull‑up bar and weighted vest.
If you’re new to high‑volume training, choose a variation that matches your ability, then progressively build up to the full Rx’d version. Document your time and celebrate your progress.
Final Thoughts
The Murph workout stands at the intersection of honor, community, and physical challenge. It commemorates a fallen hero, pushes your mental and physical limits, and connects you with athletes across the nation.
With the right preparation smart training, balanced nutrition, supportive supplements and quality gear you can tackle Murph safely and effectively. Whether you’re aiming for a personal record or simply paying tribute, we at Nutritional Supplement Shop are here to support your journey with premium products and expert guidance.
Explore our full line of performance enhancers, from fat burners and energy support to prohormone stacks and training accessories. And if you’re hungry for more knowledge, our informative articles dive deep into supplements, training tips and health science.
Frequently Asked Questions.
Everything you need to know about this topic.
Murph is a CrossFit Hero workout of the day created to honor US Navy SEAL Lieutenant Michael P. Murphy. Many athletes do it around Memorial Day as a tribute to fallen service members.
The standard format is for time: run 1 mile, then complete 100 pull ups, 200 push ups, and 300 air squats, then run 1 mile again. You can split the middle reps as needed.
Yes. A common approach is the Cindy method: 20 rounds of 5 pull ups, 10 push ups, and 15 air squats, then move on once all reps are completed.
A weight vest is optional. The prescribed version is often done with a 14 to 20 pound vest or body armor, but it is smarter to go without a vest until you have trained the volume and pacing.
Times vary a lot by fitness level, pacing, and whether you do the prescribed version or a scaled version. Many people aim to finish the prescribed version in about 36 to 46 minutes, while scaled versions can vary widely depending on the modifications used.
Common beginner options include shortening the runs, reducing total reps, and modifying movements such as ring rows or assisted pull ups and knee push ups. The goal is to keep the workout challenging while staying in control of form and breathing.
Build a steady running base for the two mile total and practice pull ups, push ups, and air squats with gradually increasing volume. Train pacing too, going out too fast on the first mile is a common mistake.
Prioritize hydration and include carbohydrates for training energy plus enough protein for muscle repair. After the workout, a mix of carbs and protein can help replenish energy stores and support recovery.
People commonly use a pre workout for energy and focus, creatine for repeated high effort output, protein to support muscle repair, and sleep support products to improve recovery. Supplements are optional and you should check with a clinician if you have medical conditions or take medications.
Scale the workout to your current ability, avoid extreme heat, hydrate, and keep good form. High volume workouts can increase risk of overexertion and exertional rhabdomyolysis, so build up gradually and stop if you feel severe symptoms.
Many gyms host community Murph events, and you can also do it on your own with access to a pull up bar and a safe running route. Some people register for the official Murph Challenge to support the related scholarship foundation.