Murph is one of the most famous CrossFit Hero workouts, dedicated to Navy Lieutenant Michael Murphy, who was killed in Afghanistan in 2005. It is traditionally completed on Memorial Day. Here you can find the workout, scaling options and a 4-week preparation plan.
What you need for the Murph
Murph scaling options
| The original Murph | Scaling option 1 | Scaling option 2 | Scaling option 3 |
|---|---|---|---|
| 1-mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1-mile Run *with Weighted Vest- 9/6kg |
1-mile Run --- 10 rounds of: 10 Pull-Ups 20 Push Ups 30 Air Squats --- 1-mile Run |
1-mile Run --- 20 rounds of: 5 Pull-Ups 10 Push Ups 15 Air Squats --- 1-mile Run |
1/2 mile Run 50 Pull-Ups 100 Push Ups 150 Air Squats 1-mile Run |
How you could train for the Murph
| Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|
| For Time: 300m Run 5 Rounds of Cindy 250m Run 4 Rounds of Cindy 200m Run 3 Rounds of Cindy 150m Run 2 Rounds of Cindy 100m Run 1 Round of Cindy 1 Round of Cindy is: 5 Pull-Ups 10 Push-Ups 15 Air Squats |
12 min AMRAP: 200m Run 10 Strict Pull-Ups -Rest 2 Min- 12 min AMRAP 200m Run 20 Push-Ups -Rest 2 Min- 12 min AMRAP 200m Run 30 Air Squats - 2 options - #1 at bodyweight #2 with Weighted Vest- 9/6kg (advanced) |
For Time: 800m Run 30 Pull-Ups 60 Push-Ups 90 Air Squats 400m Run 20 Pull-Ups 40 Push-Ups 60 Air Squats 200m Run 10 Pull-Ups 20 Push-Ups 30 Air Squats |
For Time: 800m Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 800m Run with Weighted Vest- 9/6kg |
Why not make the Murph your next challenge?
The Murph is traditionally done on 26 May. Now would be the perfect time to prepare. So why not choose the Murph as your next challenge? Give yourself a push and take on a challenge that you can master even without a lot of equipment.