Hundreds of athletes cry at the finish line. Not from pain. From the weight of who they are doing it for.
The Murph workout shows up every Memorial Day across gyms, parks, and military bases worldwide. But most people who see it have no idea what it actually involves or why it carries so much meaning.
It is not just a fitness test. It is a tribute to a real person who gave his life in service to his country.
This post covers the full workout breakdown, the story behind its name, the different ways to scale it, who should attempt it, and what to watch out for before you start.
Read this before you attempt your first Murph.
What Is a Murph Workout?
The Murph workout is one of the most well-known CrossFit “Hero WODs” ever created. Hero WODs are special workouts named after military members, police officers, or firefighters who died in the line of duty.
This one honors Lt. Michael P. Murphy, a U.S. Navy SEAL who was killed in Afghanistan on June 28, 2005. He was awarded the Medal of Honor for his bravery.
Here is exactly what the Murph workout includes:
- 1-mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1-mile run
You complete all of this “for time,” meaning you go start to finish as fast as you can. Your finish time is your score.
Many athletes also wear a weighted vest during the workout. The standard weight is 20 lbs for men and 14 lbs for women.
People most often do the Murph on Memorial Day to honor fallen service members. You will also find it at CrossFit boxes, military bases, and outdoor fitness events year-round.
History and Background of the Murph Workout
Lt. Michael P. Murphy loved a workout called “Body Armor.” He did it regularly during his military training.
After he died in combat in 2005, CrossFit named the workout after him. That is how most people today came to understand what a Murph workout is and why it carries so much weight.
CrossFit officially added it to their Hero WOD list. It grew fast.
Today, thousands of gyms across the world program it every Memorial Day. Many events also raise money for military charities and veterans’ foundations.
What started as one man’s personal workout became a global tribute.
Why Do People Do the Murph Workout?
People do the Murph for three main reasons: fitness, tradition, and personal challenge.
Fitness Benefits:
- It builds full-body strength through pull-ups, push-ups, and squats.
- The two one-mile runs push your cardio endurance to the limit.
- It tests your mental toughness just as much as your physical fitness.
Community and Tradition:
- Most people do the Murph on Memorial Day every year.
- It brings athletes together to honor fallen military heroes.
- Gyms, communities, and military bases do it as a group event.
Personal Goals and Benchmarks:
- Many athletes use it to track their fitness progress year over year.
- Finishing the Murph is a personal goal for many beginners.
- Experienced athletes chase faster times or add a weighted vest.
The Murph is more than a workout. It is a way to show respect.
Murph Workout Variants
Not everyone does the Murph the same way. There are several versions based on your fitness level and goals.
| Feature | Weighted | Unweighted |
|---|---|---|
| Vest Weight (Men) | 20 lbs | None |
| Vest Weight (Women) | 14 lbs | None |
| Pull-Ups | 100 | 100 |
| Push-Ups | 200 | 200 |
| Squats | 300 | 300 |
| Difficulty Level | Advanced | Beginner to Intermediate |
| Best For | Experienced athletes | First-timers |
| Calorie Burn | Higher | Moderate |
Tracking your Murph time helps you measure real fitness growth year after year.
- Write down your finish time after every attempt
- Note the version you did, weighted or unweighted
- Track your split times for each run separately
- Use a fitness app or a simple notebook to log each year
Risks and Precautions of the Murph Workout
The Murph is a very demanding workout. Before you attempt it, know the risks.
- The high volume of reps in the Murph workout puts serious stress on your shoulders, chest, and arms.
- Doing it too fast without base fitness can lead to muscle tears or joint pain.
- Beginners should start with the Half Murph before attempting the full version.
- People with heart conditions, joint injuries, or chronic pain should talk to a doctor first.
- If you have never done pull-ups or high-rep push-ups regularly, scale the workout down.
- Running two miles on top of 600 reps can cause extreme fatigue and dehydration.
- Always warm up properly before starting the workout.
- Drink water before, during, and after the Murph workout.
- Stop immediately if you feel chest pain, dizziness, or sharp joint pain.
- Avoid doing the Murph two days in a row; your body needs recovery time.
- First-timers should do it with a partner or in a group setting for safety.
Conclusion
The Murph workout is one of the few fitness challenges that means something beyond the gym floor.
It is a full-body test that combines running, pulling, pushing, and squatting into one long, unbroken effort. It asks a lot from you physically. It asks even more mentally.
You now know what goes into it, where it came from, and how to approach it safely. The next step is yours.
Start with a scaled version if you are new. Build up over time. When you feel ready, find a Memorial Day Murph event near you and show up.
You do not have to be fast. You just have to finish.
Have you tried the Murph before? Drop your experience in the comments below.
