CrossFit is known for pushing athletes to their limits through intense and varied workouts. Among the many challenging routines in CrossFit’s arsenal, Hero Workouts stand out as some of the most grueling and meaningful. These workouts are named in honor of fallen military personnel, firefighters, police officers, and other heroes. They serve as a tribute to those who made the ultimate sacrifice for their country. Among these workouts, Murph is very well-known, both for its physical challenge and its emotional significance.
What is Murph?
Murph is a classic Hero Workout that consists of a series of exercises performed for time. It is typically done on Memorial Day in CrossFit gyms around the world. It’s named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan in 2005 while serving as part of a team conducting a mission in the Kunar Province. Murph, who posthumously received the Medal of Honor for his heroic actions, was known for his grit and determination.
The workout itself is designed to be difficult—intentionally pushing athletes to their physical limits. It is as follows:
- 1-mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1-mile run
This workout is often done “as prescribed” (Rx), meaning that athletes perform each exercise without scaling or modifications, though scaling options exist for those who may not be able to complete the workout as written.
The Challenge of Murph
When it comes to Murph, the primary goal is endurance. The workout is long and requires athletes to pace themselves strategically. Completing the pull-ups, push-ups, and air squats in high volume adds to the intensity, demanding both strength and stamina.
The two 1-mile runs serve as bookends, testing an athlete’s ability to push through cardiovascular fatigue. But the middle portion—the 100 pull-ups, 200 push-ups, and 300 air squats—is where the majority of the physical challenge lies. The high-rep, bodyweight movements can leave athletes fatigued quickly, and the combination of running and calisthenics creates a high level of metabolic stress.
Strategy for Success
Given the intense nature of Murph, many athletes develop strategies to help them manage the volume and intensity. Here are a few tips for tackling the workout:
- Break Up the Reps: The 100 pull-ups, 200 push-ups, and 300 air squats can seem overwhelming when looked at all at once. It’s common to break these down into smaller, manageable sets. For example, a common strategy is to do the pull-ups in sets of 5 or 10, the push-ups in sets of 10, and the squats in sets of 20 or 30. This helps avoid burnout and muscle fatigue.
- Pace the Runs: The 1-mile runs are just as important as the bodyweight movements, especially when it comes to pacing. It can be tempting to start the first mile fast, but it’s crucial to conserve energy for the middle part of the workout and the second mile.
- Modify if Necessary: If you’re new to Murph or struggling with some of the exercises, don’t hesitate to modify. Many people opt to use a band for assistance with pull-ups, or perform push-ups from their knees to reduce the load on their shoulders. You can also use a vest (a 20-pound weight vest is common for those looking to challenge themselves further), but it is by no means necessary for a successful workout.
- Mental Fortitude: Perhaps more than any other CrossFit workout, Murph demands mental toughness. The repetitions can seem never-ending, and the runs will test your willpower. Staying positive and maintaining a mindset focused on pushing through is essential to completing the workout.
Why is Murph Special?
While the physical challenge of Murph is extreme, its significance goes far beyond just the workout. It’s a tribute to Lt. Michael Murphy, and completing the workout serves as a reminder of the sacrifices made by service members. Murph brings the CrossFit community together, whether they are participating in the workout themselves, volunteering, or simply supporting others who are taking on the challenge.
The emotional connection to the workout can make Murph a deeply personal experience. Many people, especially military veterans, feel a profound sense of respect and gratitude as they push through the grueling workout. For some, completing Murph is not just about finishing the exercises—it’s a moment of reflection and honor for those who made the ultimate sacrifice.
Scaling Murph
If you’re new to CrossFit or the workout seems too daunting, there are scaling options that make Murph accessible to athletes of all levels. Here are some common modifications:
- Pull-ups: If you cannot perform pull-ups, use bands for assistance, or substitute with ring rows or jumping pull-ups.
- Push-ups: Modify by performing push-ups on your knees or doing box push-ups.
- Squats: If air squats are too taxing, reduce the volume or perform seated squats to reduce the load on the legs.
- Running: If running a full mile is too much, scale the distance down and focus on completing the reps.
Scaling doesn’t take away from the significance of Murph; it’s about finding the right challenge for you while still honoring the spirit of the workout.
The Legacy of Murph
Murph is not just another workout—it’s a celebration of resilience, grit, and sacrifice. The workout connects people through shared effort, remembrance, and respect. Whether you’re a seasoned CrossFit athlete or someone just starting out, the sense of community that comes with completing Murph is one of its most powerful aspects.
In the end, Murph is a reminder that the greatest challenges often come with the greatest rewards. Not just in terms of fitness, but also in remembering what’s truly important in life.