What is a Murph Workout? Everything You Need to Know

Introduction to the Murph Workout

The Murph Hero Workout is a challenging CrossFit workout that honors the legacy of U.S. Navy SEAL Lt. Michael Murphy, who died heroically in Afghanistan on June 28, 2005. This grueling workout consists of a series of physical exercises performed for time, including running and bodyweight movements that test an athlete’s strength, endurance, and mental toughness.

The Origin of the Murph Workout

Lt. Michael Murphy was killed in action during Operation Red Wings in Afghanistan. To honor his sacrifice and legacy, the CrossFit community created the Murph Hero Workout. It has become a tradition for CrossFit gyms worldwide to perform this workout on Memorial Day each year as a tribute to Lt. Murphy and all fallen heroes who have served their country.

What is the Murph Workout?

The standard Murph Hero Workout consists of the following components, done for time:

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

Athletes can wear a weighted vest (20 lbs for males, 14 lbs for females) or body armor to increase the intensity of the workout. The Murph is a popular benchmark workout in the CrossFit community, challenging athletes to push their limits and improve their fitness.

Components of the Murph Workout

1-Mile Run

The Murph workout begins and ends with a 1-mile run, testing the athlete’s physical endurance. The run helps to elevate the heart rate and prepares the body for the high-volume bodyweight exercises to follow. Pacing is crucial during the runs to conserve energy for the rest of the workout.

Pull-Ups

Pull-ups are a critical component of the Murph workout, targeting the back, biceps, and core muscles. Athletes perform 100 pull-ups, either strict or kipping, depending on their ability and fitness level. This exercise requires significant upper body strength and can be one of the most challenging parts of the workout.

Push-Ups

The 200 push-ups in the Murph workout test an athlete’s upper body endurance. Proper form is essential to avoid injury and maintain efficiency throughout the high volume of repetitions. Athletes may need to break the push-ups into smaller sets to maintain good form and prevent fatigue.

Air Squats

The 300 air squats target the lower body, particularly the quadriceps, hamstrings, and glutes. Air squats also engage the core muscles for stability. Maintaining proper depth and form is crucial to avoid injury and ensure the effectiveness of the exercise.

Using a Weighted Vest

Athletes can wear a weighted vest or body armor during the Murph workout to increase the intensity and challenge. The standard weight is 20 lbs for men and 14 lbs for women. The added resistance makes the bodyweight exercises more difficult, testing an athlete’s strength and mental fortitude.

Variations of the Murph Workout

Intermediate Murph

For athletes who may not be ready for the full Murph workout, an intermediate version can be performed:

  • 1-mile run
  • 50 pull-ups
  • 100 push-ups
  • 150 air squats
  • 1-mile run

This scaled workout maintains the same structure but reduces the volume of each exercise to make it more manageable for intermediate athletes.

Beginner Murph

A beginner version of the Murph workout further modifies the exercises and distances to accommodate those new to CrossFit or with limited fitness:

  • 800-meter run
  • 50 ring rows or jumping pull-ups
  • 100 modified push-ups
  • 150 air squats
  • 800-meter run

This modified workout allows beginners to experience the spirit of the Murph workout while working within their current abilities.

Training for the Murph Workout

6-Week Training Program

To prepare for the Murph workout, athletes can follow a 6-week training program that gradually increases the volume and intensity of the exercises. This preparation helps build the necessary strength, endurance, and mental toughness to complete the workout successfully. The training program should include practice of each individual exercise and the full workout under scaled conditions.

Training Tips

When training for the Murph workout, consider the following tips:

  • Practice each movement separately to build proficiency and efficiency
  • Focus on breath control during the runs and exercises to maintain a steady pace
  • Break the pull-ups, push-ups, and squats into smaller sets to maintain form and avoid fatigue
  • Gradually increase the volume and intensity of the workouts each week
  • Incorporate rest days and proper nutrition to support recovery and performance

By following a structured training plan and implementing these training tips, athletes can improve their chances of successfully completing the Murph workout.

Participating in the Murph Challenge

How to Register

The Murph Challenge is an annual fundraiser for the Lt. Michael P. Murphy Memorial Scholarship Foundation. Registration for the challenge opens on April 1st each year. Participants receive an official Murph Challenge t-shirt and have the opportunity to submit their workout times to be included on the Official Worldwide Leaderboard.

Fundraising and Community Support

In addition to completing the workout, participants in the Murph Challenge are encouraged to raise funds for the Lt. Michael P. Murphy Memorial Scholarship Foundation. The foundation provides scholarships for students pursuing higher education. By fundraising and participating in the challenge, athletes can show their community support and raise awareness for the sacrifices made by military service members.

Health and Safety Considerations

Common Injuries and Prevention

The high volume of pull-ups in the Murph workout can lead to shoulder injuries if proper form and training are not followed. To prevent injuries, athletes should:

  • Gradually increase the volume of pull-ups in training
  • Focus on maintaining proper form and technique
  • Perform shoulder mobility and strengthening exercises
  • Listen to their bodies and scale the workout as needed

Proper training and modifications can help reduce the risk of injuries during the Murph workout.

Importance of Hydration

Staying properly hydrated is crucial for performance and recovery during the Murph workout. Athletes should:

  • Drink water before, during, and after the workout
  • Consider using electrolyte supplements to replace minerals lost through sweat
  • Listen to their bodies and drink when thirsty
  • Avoid overhydration, which can lead to hyponatremia

Proper hydration helps regulate body temperature, transport nutrients, and remove waste products, all of which are essential for optimal performance during the Murph workout.

The Legacy of the Murph Workout

Impact on Fitness Community

The Murph workout has become a significant event in the CrossFit and fitness communities. Each year, thousands of athletes participate in the workout on Memorial Day, sharing their experiences and times on social media. This public participation has helped raise awareness for the sacrifices made by Lt. Murphy and other military service members, fostering a sense of unity and respect within the fitness community.

Honoring Soldiers’ Sacrifices

By participating in the Murph workout and Murph Challenge, athletes honor the sacrifices made by Lt. Murphy and all soldiers who have served their country. The workout serves as a reminder of the physical and mental challenges faced by military personnel and the importance of supporting those who serve. Through community participation and remembrance, the legacy of Lt. Murphy and other fallen heroes lives on.
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Craig Paschke