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


The Murph workout is a challenging fitness routine named after Navy SEAL Lt. Michael P. Murphy. It consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another 1-mile run.
Yes, many people choose to partition the exercises into smaller sets to manage fatigue. It's a common approach to adapt the workout based on your fitness level.
Completion time varies widely based on fitness levels. Advanced athletes might finish in around 35-40 minutes, while others may take an hour or more.

Some choose to wear a weighted vest to make the workout even more challenging, but it's not mandatory. Please do the workout without the vest.

Start at Level 1; DELICIOUS then move to Level 2: SPICY and finish on the full Murph - Level 3: WEAPON.
Due to its intensity, it's not recommended to do the Murph workout too frequently.
Once per week is plenty.
Memorial Day in the U.S. honors military personnel who have died in service. The Murph workout is often done on this day to pay tribute to Lt. Michael P. Murphy and other fallen heroes.
Gradually build your strength, endurance, and proficiency in pull-ups and push-ups. Train consistently and consider scaling the workout initially.
Focus on proper form, especially as fatigue sets in. Listen to your body, rest as needed, and consider consulting a fitness professional for guidance.
While the classic Murph workout involves specific exercises, you can modify it to suit your abilities while keeping the spirit of the workout intact.

While popular in the CrossFit community, the Murph workout is for anyone and everyone from various fitness backgrounds who want to challenge themselves and pay tribute.

Be the first to add a review.

Please, login to leave a review
Enrolled: 2 students
Lectures: 6