Course 34: Outdoor workout 1 

• Course Description (What the course is about)

The Murph workout, also known simply as “Murph,” is a grueling and challenging fitness routine that has become a popular workout within the CrossFit community and beyond. It is named after Lt. Michael P. Murphy, a Navy SEAL who lost his life in combat in Afghanistan. The workout was created in his honor to pay tribute to his courage, sacrifice, and dedication.

• Course Outcomes (What you’ll learn)

The Murph workout offers a range of physical, mental, and symbolic benefits that is why it is my favourite outdoor workout.

Here are some of the key benefits of doing the Murph workout:

1. Total Body Conditioning: The combination of running, pull-ups, push-ups, and squats engages a wide variety of muscles, promoting overall strength and conditioning.
2. Cardiovascular Endurance: The two one-mile runs sandwiching the bodyweight exercises provide an excellent cardiovascular workout, enhancing your endurance and aerobic capacity.
3.  Mental Toughness: The Murph workout is mentally demanding, requiring focus, determination, and mental fortitude to push through the challenging exercises and complete the routine.
4. Functional Strength: The workout’s bodyweight exercises mimic real-world movements, contributing to functional strength that can benefit everyday activities.
5. Community: The Murph workout is a staple in the CrossFit community, fostering a sense of camaraderie and shared experience among participants.
6. Honor and Tribute: Completing the Murph workout pays tribute to Lt. Michael P. Murphy and honors the sacrifice of all service members who have given their lives in the line of duty.
7.  Goal Setting: The Murph workout provides a goal-oriented challenge that allows you to set and work toward achieving specific fitness milestones.
8.  Mental Resilience: Pushing through the workout’s physically demanding components builds mental resilience, helping you overcome obstacles both in and out of the gym.
9. Time Efficiency: The workout is relatively short, typically taking 30 minutes to an hour, making it an efficient way to get a full-body workout.
10. Adaptability: The Murph workout can be scaled and modified to suit various fitness levels and capabilities, allowing everyone to participate and challenge themselves.
11. Sense of Achievement: Completing the Murph workout, regardless of time or scaling, instills a sense of accomplishment and pride in what you’ve achieved.
12. Symbolism and Remembrance: By participating in the Murph workout, you join a larger community in remembering and honoring the sacrifices of those who have served and continue to serve.

• Course Duration

Please allow 60 mins for this workout on each level