Murph workout
1 Mile Run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 Mile Run
Murph honours Navy SEAL Lt. Michael P. Murphy, who was killed in action in Afghanistan in June 2005 and was posthumously awarded the Medal of Honor.
Murph is the best-known Hero workout and a fixture of Memorial Day in gyms around the world. It starts and ends with a mile run, with 100 pull-ups, 200 push-ups and 300 air squats in between, all done wearing a weighted vest at Rx. You may split the middle section however you like, and most people use rounds such as 20 rounds of 5 pull-ups, 10 push-ups and 15 squats.
The workout
For time:
- 1 mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1 mile run
- Rx: wear a weighted vest (20/14 lb)
Time cap: 60 min
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Rx loads
Time cap
Most gyms cap Murph at about 60 minutes. If the clock runs out, note how many reps you completed. Change the cap in the app before you start if your gym uses a different one.
Scaling options
- Do it without the vest, which is how most people start.
- Half Murph: half-mile runs and 50-100-150 reps.
- Banded pull-ups or ring rows, and push-ups on a box or from the knees.
Strategy tips
- Split the middle section into rounds (such as 20 rounds of 5-10-15) to keep the pull-ups and push-ups from falling apart.
- Run the first mile slower than you think you need to.
- Drink water beforehand and keep some nearby, especially on a warm day.
- Break the push-ups early; they are the usual bottleneck.
Related workouts
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