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What is a Murph Workout?

Have you heard of a Murph workout but aren’t sure what it is?  You’re not alone! Learn more about it and why it might be great for your next fitness challenge.

The Murph is a type of Crossfit workout that is known as a HERO WOD or hero workout of the day. 

A HERO WOD is a tribute to a fallen member of the military, or a first responder, who has died honorably while serving in the line of duty.  The Murph workout specifically, is to honor Navy Lieutenant Michael Murphy, who was killed in action on June 28th, 2005 in Afghanistan.

So, what exactly is a Murph workout?

What is a Murph Workout

Learn All About the Murph Workout

The Murph Workout

The Murph workout consists of a 1-mile run, followed by 100 pull-ups, 200 push-ups, 300 air squats, and ending with another 1 mile run all while wearing 20 pounds of body armor. 

Every year, typically on Memorial Day, CrossFitters around the world pay tribute to Lieutenant Murphy and other fallen heroes by completing their favorite workouts.    

What is a Murph Workout

The Murph Workout for Beginners

While the key of a Murph workout is to begin and end with a 1-mile run, the exercises in the middle can be done either in order or by breaking them down into smaller repetitions. 

Breaking down the different sets of moves rather than completing them exactly as is, is an easier alternative to the standard Murph.  This modified Murph is great for those who are just getting started with the workout.  

The idea of a divided or modified Murph workout would look something like a 1-mile run, then 5 pull-ups, 10 push-ups, and 15 air squats for 20 rounds, and finish with the second 1-mile run. 

It’s also a good idea for beginners to nix the added on 20 pounds of weight until they feel ready and have gained strength and endurance.  

What is a Murph Workout

The Mini Murph Workout

A shorter and quicker version of the Murph workout known as the Half Murph or Mini Murph is another possible option when choosing the Murph for a workout. 

The Mini Murph involves a half-mile run, 50 pull-ups, 100 push-ups, 150 air squats, and another half-mile run.  It is essentially the complete workout cut in half and it can be done with or without the extra 20 pounds. 

The Mini Murph is about half the time and is also a great option if you’re just getting started with the Murph workout.

What is a Murph Workout

Exercise with the Murph Workout

The Murph workout is just one of many HERO WOD’s, as new tribute workouts are always being encouraged across the CrossFit community. 

This workout and others are a way to share the courageous stories of the many incredible heroes who gave the ultimate sacrifice for their country. 

Have you completed the Murph workout or a different HERO Workout of the Day?  If not, do you think the Murph workout is something you would like to try?

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