The Murph Workout
Revised version of The Murph Workout at the U.S. Patriot Tactical Blog.
If you're into Crossfit, chances are you’ve heard of the Murph Workout. This demanding program is what is known as a "Hero WOD" and can be performed as part of a regular fitness regimen or during the nationwide Murph Challenge (more on this later). The Murph Workout was first programmed into the Crossfit Games in 2005 and quickly became one of the most performed Hero WODs in Crossfit history.
What is the Murph Workout?
The Murph Workout is a grueling set of exercises designed to work every muscle in your body. Compared to other Hero WODs, the Murph Workout is a great way to build muscle and burn fat both at the gym and in the comfort of your own home. All you need to do the Murph at home is a 20-pound weight vest, pull-up bar, and the commitment to see it through.
The Murph's advantage over other Hero WODs is intensity and repetition. The purpose of the Murph is to keep your body moving by shifting from higher to lower intensity workouts without losing momentum. This keeps your heart rate well within the optimal zone for burning fat and building muscles with minimal wasted energy.
Who is Lt. Michael Murphy?
The Murph Workout is adapted from a workout routine developed by U.S. Navy Lieutenant Michael Murphy, who was killed in Afghanistan in 2005. Originally called "Body Armor," this intense hero workout is performed in memoriam of LT Murphy's sacrifice during the Global War on Terror.
The Lone Survivor
While on a dangerous reconnaissance mission, LT Murphy and three other Navy SEALs, Marcus Luttrell, Danny Dietz, and Matt Axelson, were pinned down by the militant Mountain Tiger guerrilla group. LT Murphy's team made a desperate attempt to escape, but were ultimately outmanned and outgunned.
Trapped in a ravine and severely injured, the team couldn’t get a clear signal to call for help. It was then that LT Murphy made the brave decision to leave his mountain cover to make the call. Despite being shot in the back by enemy forces, LT Murphy completed the call for reinforcements.
Of the four SEALs, Luttrell is the only one who made it to safety. For their courage and commitment, Luttrell, Dietz, and Axelson were awarded the Navy Cross, while LT Murphy received the Medal of Honor. The story of these brave Navy SEALs became the inspiration behind the film "Lone Survivor."
How to do the Murph Workout:
When it comes to completing the Murph Hero WOD, there are two schools of thought. The first is for Crossfit purists who believe in completing the workout as prescribed (Rx). While undertaking the Murph Rx deserves some serious respect, the level of difficulty is extremely high. That’s why the Murph Rx is not recommended for crossfitters who are just starting out.
The second method, called "partitioning," is much less rigid than Rx. Partitioning gives athletes the freedom to push themselves to their limits while reducing the risk of injury. Successful partitioning includes breaking up reps into segments and alternating movements in peaks and valleys.
The Murph Workout isn't complicated. The only rules are that it must begin and end with a 1-mile run and all movements must be performed while wearing a 20lb weight vest:
• 1-mile run
• 100 pull-ups
• 200 push-ups
• 300 air squats
• 1-mile run
Murph Workout Strategy:
While your workout must always begin and end with a 1-mile run, with partitioning you can break up your reps any way you like. Our advice is to begin by identifying which movement is most difficult for you, then break up that movement’s reps into easy to manage chunks so you never take on more than you can handle.
• Beginner: Start small with 33 rounds of 3 pull-ups, 6 push-ups, and 9 air squats.
Complete one final rep of 1 pull-up, 2 push-ups, and 3 air squats to finish your workout.
• Intermediate: Modeled after the "Cindy" workout, this strategy calls for 20 reps of 5 pullups, 10 pull-ups, and 15 air squats.
• Experienced: This strategy includes 5 rounds of 20 pull-ups, 40 push-ups, and 60 air squats and is required for athletes competing in the Crossfit Games.
• Expert: This strategy is Murph Workout Rx. 100 pull-ups, 200 push-ups, and 300 air squats without partitioning or breaks in between.
If you run into trouble during your workout, consider breaking down your weakest movement even further. For example, if pull-ups are giving you hell, you can do 5 pull-ups, 5 push-ups, 15 air squats, and 5 more push-ups.
How long does the Murph Workout take?
There's no time limit for completing the Murph, but the average time to completion is 45 minutes. In 2020, professional athlete Hunter McIntyre set a world record for completing the Murph Challenge in 34 minutes and 13 seconds.
When is the Murph Workout Challenge?
You can perform the Murph Workout any day of the year, but the official Murph Workout Challenge occurs over Memorial Day weekend. The Murph Challenge is an annual fundraiser that benefits the LT Michael P. Murphy Memorial Scholarship Foundation.
Proceeds of The Murph Challenge go toward building the LT Michael P Murphy Navy SEAL Museum and Sea Cadet Training Facility on Long Island, as well as awarding academic scholarships at the high school, undergraduate, and graduate levels. If you’d like to participate in this year’s Murph Workout, just head over to TheMurphChallenge.com to become a part of this Memorial Day tradition!
