Your Ultimate Training Plan for CrossFit’s Murph Workout Challenge

Your Ultimate Training Plan for CrossFit’s Murph Workout Challenge

The Murph Challenge is more than just a workout; it’s a tribute to Lt. Michael P. Murphy, a Navy SEAL who made the ultimate sacrifice in Afghanistan in 2005. This grueling fitness regimen has gained global recognition, not just as a test of physical endurance but as a memorial to a true hero.

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The Murph Workout: What’s Involved?

For those unfamiliar with the Murph, the workout consists of the following elements, completed for time:

  • One-mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 squats
  • Optional: Wear a 20lbs vest for males/14lbs vest for females

The pull-ups, push-ups, and squats can be divided in any manner you choose.

The Perfect Warm-Up for the Murph

Warming up is crucial. Start with 3 minutes of moderate movement, like jogging or using an ergometer. Follow this with a targeted warm-up:

  • 3 Rounds for Quality:
    • 10 Push-up into Downward Dog
    • 10 Air Squats with a 3s eccentric
    • 10 Kip Swings
    • 3 Strict Pull-ups

Preparing for the Murph: A Four-Week Plan

Week 1: Starting May 1st

  • Every 5 Minutes for 30 Minutes:
    • 200m run
    • 2 Rounds:
      • 5 pull-ups
      • 10 push-ups
      • 15 air squats
  • Total Run Volume: 1200m
  • Total Reps: 360

Week 2: Starting May 8th

  • 8 Rounds:
    • 6 pull-ups
    • 8 push-ups
    • 20 air squats
  • Total Run Volume: 1600m
  • Total Reps: 384

Week 3: Starting May 15th

  • Every 5 Minutes for 35 Minutes:
    • 400m run
    • 2 Rounds:
      • 7 pull-ups
      • 14 push-ups
      • 21 air squats
  • Total Run Volume: 2800m
  • Total Reps: 504

Week 4: Starting May 22nd

  • Every 5 Minutes for 40 Minutes:
    • 400m run
    • 2 Rounds:
      • 8 pull-ups
      • 16 push-ups
      • 24 air squats
  • Total Run Volume: 3200m
  • Total Reps: 576

Customizing Your Murph Workout

If the standard 100, 200, 300 rep scheme doesn’t suit you, there are numerous ways to partition the reps. For instance:

  • 20 Rounds:
    • 5 pull-ups
    • 10 push-ups
    • 15 air squats

The Murph is not just a test of your physical limits; it’s a tribute to a hero. So, as you prepare for this challenge, remember the reason behind it. Train smart, and you’ll not only honor Lt. Murphy but also discover what you’re truly capable of.


What is the Murph Challenge?

The Murph Challenge is a grueling fitness regimen designed to honor Lt. Michael P. Murphy, a Navy SEAL who was killed in action. It tests your endurance, strength, and willpower.

Do I Have to Wear a Weighted Vest?

While wearing a weighted vest adds to the challenge, it’s optional. If you’re new to the Murph, it’s advisable to attempt it without the vest first.

Can I Partition the Reps?

Yes, the pull-ups, push-ups, and squats can be partitioned in any way you prefer. The goal is to complete all the reps as quickly as possible.

What if I Can’t Complete All the Reps?

It’s okay! The Murph is about pushing your limits. You can scale down the workout to match your fitness level.

How Do I Time Myself?

You can use a stopwatch or a fitness app to keep track of your time. The goal is to complete the workout as quickly as you can safely manage.

Safety Tips for the Murph Workout

Know Your Limits

The Murph is a high-intensity workout. If you’re new to this level of physical exertion, consult a healthcare provider before you begin.

Warm-Up Properly

Adequate warm-up is non-negotiable. Follow the warm-up routine outlined earlier in this article to prepare your body for the strenuous activity ahead.

Stay Hydrated

Dehydration can lead to fatigue and decreased performance. Make sure you’re well-hydrated before, during, and after the workout.

Use Proper Form

Incorrect form can lead to injuries. If you’re unsure about the correct form for any exercise, consult a fitness trainer.

Listen to Your Body

If you experience pain, dizziness, or extreme fatigue, stop immediately. It’s better to pause and assess than to push through and risk injury.

Cool Down

After completing the workout, take some time to cool down. Stretching and hydration are key to aiding recovery.


I am a pop culture and social media expert. Aside from writing about the latest news health, I also enjoy pop culture and Yoga. I have BA in American Cultural Studies and currently enrolled in a Mass-Media MA program. I like to spend my spring breaks volunteering overseas.

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