The Murph Workout
Honoring Navy Lieutenant Michael Murphy
The most famous and challenging HERO WOD in CrossFit, performed on Memorial Day worldwide. This workout honors Navy Lieutenant Michael Murphy, who was killed in Afghanistan on June 28, 2005.
Choose Your Skill Level
The Workout
- 1 mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Air Squats
- 1 mile Run
- *Rx: 20lb/14lb weighted vest*
Time Cap
60 minutes
Rx Standards
Men (Rx)
With 20lb weighted vest
Women (Rx)
With 14lb weighted vest
Equipment Needed
Recommended Gear
- Cross-training shoes (Nike Metcon or similar) - AVOID weightlifting shoes
- Gymnastics grips (reduce grip fatigue by 20-30%)
- 7mm knee sleeves (for high-volume squatting, especially rounds 15-20)
- Chalk (reapply every 5 rounds)
- Weighted vest (20lb men/14lb women for Rx)
- Water bottle for mid-workout hydration
Strategy Overview
Murph requires strategic pacing and movement breakdown. The key is managing the 600 total bodyweight reps while preserving energy for both mile runs. Equipment choice significantly impacts performance - avoid weightlifting shoes for this workout.
Honoring a Hero
Navy Lieutenant Michael Murphy was killed in Afghanistan on June 28, 2005, during Operation Red Wings. He exposed himself to enemy fire to call for help for his team, ultimately sacrificing his life to save others. He was posthumously awarded the Medal of Honor for his heroic actions. The workout was one of his favorites.
"Greater love has no one than this: to lay down one's life for one's friends." - John 15:13
Quick Tips for Success
Equipment matters: Use cross-training shoes, NOT weightlifting shoes - the heel and weight impair running performance
The "Cindy Plus" method (20 rounds of 5-10-15) is proven most effective for most athletes
Warm up for 15 minutes minimum - this is a long, demanding workout that requires proper preparation
Hydration strategy: 16-20oz water 2 hours before, 8oz 30 minutes before, sip water every 3-4 rounds
Grip management is crucial: alternate grip, use chalk every 5 rounds, hang from bar between rounds to decompress spine
Post-workout recovery: 16-24oz water with electrolytes, protein + carbs (3:1 ratio) within 30 minutes