MURPH
1-mile run
100 pull-ups
200 push-ups
300 air squats
Another 1-mile run
Introduction:
Named in honor of Navy Lieutenant Michael P. Murphy, the Murph workout stands as a testament to courage, resilience, and sacrifice. This iconic CrossFit Hero Workout commemorates the selfless actions of a true American hero who made the ultimate sacrifice for his comrades. Murph is more than just a workout; it’s a solemn reminder of the price of freedom and the strength of the human spirit.
The Workout
The Murph workout consists of the following:
- 1-mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- Another 1-mile run
Equipment
To complete the Murph workout, you’ll need the following equipment:
- Running shoes
- Pull-up bar
- Chalk
- Grips
- Weight vest
- Chalk (optional, for grip)
See our Equipment subside for more tools, tips and inspiration!
Preparation
Before tackling Murph, it’s crucial to properly warm up your body to prevent injury and optimize performance. Here’s a simple warm-up routine you can follow:
- Dynamic stretches: Perform leg swings, arm circles, and hip rotations to loosen up your joints and increase blood flow.
- Cardio warm-up: Start with a light jog or brisk walk for 5-10 minutes to raise your heart rate and prepare your body for the upcoming workout.
- Mobility exercises: Focus on mobility drills for the shoulders, hips, and ankles to improve range of motion and enhance movement efficiency.
- Specific movement prep: Spend a few minutes practicing the movements involved in the Murph workout, such as pull-ups, push-ups, and air squats, to reinforce proper form and technique.
Score to aim for:
The time it takes to complete Murph can vary depending on individual fitness levels and experience. Here are some time benchmarks to aim for based on your proficiency:
- Elite Athletes: Sub-40 minutes
- Intermediate Athletes: 40-50 minutes
- Beginner Athletes: 50-60+ minutes
Conclusion:
Remember, the most important aspect of Murph isn’t the time it takes to finish but the effort and dedication you put into each rep. Stay focused, pace yourself wisely, and honor the legacy of Lieutenant Michael P. Murphy with every step, pull-up, push-up, and squat. As you push through the physical and mental challenges of the workout, remember the sacrifices made by those who have served and continue to serve with valor and distinction. Embrace the discomfort, embrace the challenge, and emerge stronger, both physically and mentally, on the other side. Murph isn’t just a workout; it’s a tribute in sweat and sacrifice.
