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The Murph Workout

Honoring Navy Lieutenant Michael Murphy

The most famous and challenging HERO WOD in CrossFit, performed on Memorial Day worldwide.

View Strategy Guide Find Events (1)

The Workout

  • 1 mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Air Squats
  • 1 mile Run

Time Cap

60 minutes

Rx Standards

Men (Rx)

With 20lb weighted vest

Women (Rx)

With 14lb weighted vest

Equipment Needed

Pull-up bar
Running route
20lb/14lb weighted vest (Rx)

Strategy Overview

Break up bodyweight movements into manageable sets and maintain steady pacing on runs.

Honoring a Hero

Navy Lieutenant Michael Murphy was killed in Afghanistan in 2005 during Operation Red Wings. He was posthumously awarded the Medal of Honor for his heroic actions.

"Greater love has no one than this: to lay down one's life for one's friends." - John 15:13

Quick Tips for Success

1

Practice the workout without a vest first

2

Focus on consistent pacing rather than speed

3

Bring water and fuel if needed

4

Warm up thoroughly - this is a long workout

5

Break up movements before you hit failure

Take Your Training Further

Detailed Strategy

Get the complete breakdown with pacing and movement tips.

Community Events

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