“Crossfit® Murph Challenge” is a workout named after a fallen Navy SEAL, Lt. Michael P. Murphy, who was killed in action in Afghanistan on June 28, 2005. This workout was created to honor his sacrifice and service, and it has become a popular event for CrossFit® athletes all over the world.
The workout is designed to be a grueling test of physical and mental endurance, and it consists of a:
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- One-mile run
- 100 pull-ups
- 200 push-ups
- 300 squats
- One-mile run
- (wearing a 20lbs vest for males / 14lbs vest for females)
Is the CrossFit® Murph Challenge difficult?
Yes, the “Crossfit® Murph Challenge” is definitely a tough workout. It pushes your physical fitness, endurance, and mental toughness to the limit. With times ranging from 30 minutes to over an hour, Murph tests both your body and mind like few other workouts can.
But here’s the best part—Murph is all about community, and it’s accessible to everyone. No matter your fitness level, you can scale Murph to fit your abilities. Whether you’re doing ring rows instead of pull-ups or breaking up the reps differently, anyone can join in and take on the challenge. If this sounds like you, then check out our Ultimate Murph Checklist article here.
How many reps does Murph have?
Murph consists of a total of 600 reps. It includes 100 pull-ups, 200 push-ups, and 300 squats. There are a number of variations Murph can be completed.Read more about the variations on our article with BoxRox.
What’s the hardest part of Murph?
The toughest part of the “CrossFit® Murph Challenge” is the mental and physical endurance it demands. This workout is designed to push you to your absolute limits. The mix of running, pull-ups, push-ups, and squats is no joke—especially when you throw on a weighted vest.
It’s a grind that challenges both your body and mind, testing your ability to keep pushing when everything’s telling you to stop. But that’s also what makes Murph such an incredible experience!Though, if there is particular section of Murph that’s the real killer, it has to be – push ups. Every time. If push ups are limiting factor for you, then we recommend checking out our blog here.
How should I warm up for Murph?
I mean, this goes without saying, before starting any workout, never mind Murph, it’s important to warm up properly. A good warm-up should include dynamic stretches, such as leg swings and arm circles, and exercises that mimic the movements in the workout, such as air squats, push-ups, and pull-ups.
Can your hands rip during Murph?
Yep, ripped hands are a common battle scar during the Murph Challenge. With the high volume of pull-ups and all the gripping involved, your hands can definitely take a beating.
To avoid this, a lot of athletes use grips or tape to protect their palms. It’s all about finding what works best for you to keep your hands intact and your performance strong during the workout.
How many calories does Murph average?
The number of calories you burn during the Murph Challenge can vary a lot depending on your weight, fitness level, and how hard you’re pushing. On average, you’re looking at burning anywhere from 500 to 800 calories. It’s a high-intensity, full-body workout that really gets the heart rate up.
Should I eat before doing Murph?
Again, everyone is different. You may be an athlete that does better fueling the night before and working out on an empty stomach or you need a good breakfast. Either way, fueling up to take on a workout like Murph is crucial. You’ll want to eat a balanced meal that gives your body the energy it needs to power through. Aim for a mix of carbs, protein, and healthy fats to keep you going strong.
Carbs provide quick energy, protein helps with muscle endurance, and fats give you lasting fuel. Don’t forget hydration—make sure you’re well-hydrated before starting, and sip water during the workout.
How many times a week should you do Murph?
Let’s be clear—Murph isn’t something you should tack onto your daily training. It’s an intense workout meant to push your limits, and it’s best saved for a yearly progress check.
If you’re serious about improving your CrossFit® performance, we’ve got the resources to help you crush your scores and hit new PRs:
- Pacing CrossFit Workouts
- Pull Up Progressions
- How To Get Stronger at Push-Ups
- Air Squat the Right Way
- Everything You Need To Know On Murph
Final Words:
The “CrossFit® Murph Challenge” is a brutal test of physical and mental grit, honoring the sacrifice of fallen Navy SEAL Lt. Michael P. Murphy. The workout? A one-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another one-mile run—all with a weighted vest strapped on.
To tackle Murph, make sure you warm up properly, fuel up with a solid meal, and stay hydrated.
But above all, as you push through the pain, remember to honor Lt. Michael Murphy’s sacrifice. That’s what this challenge is truly about.
Want the Best Murph score! Start our 14 Day Training Plan
Murph can go really well… or really badly. This free 14-day training plan will help you choose the right strategy, manage fatigue, and show up ready to perform your best.
For more tips on how to prepare for and complete the Murph workout, check out these articles:
- The Ultimate Checklist: Murph Memorial Workout For Beginners
- Push-Ups: 6 Common Mistakes
- Murph Workout Training Plan
- How to Scale Murph Workout With These Easy Steps!
- Recover After Murph Workout Without Losing a Week
- Pace Murph Workout Based on Your Fitness Level
- Are You Doing Air Squats Correctly in Murph?
- Crush 200 Push-Ups in Murph Without Burning Out
Frequently asked questions
Who was Lt. Michael P. Murphy?
Lt. Michael P. Murphy was a US Navy SEAL who was killed in action on June 28, 2005, during Operation Red Wings in Afghanistan. He was 29 years old. He was posthumously awarded the Medal of Honor for his actions that day – the first member of the US Navy to receive it since the Vietnam War. The workout was one of his personal favourites, which he called “Body Armour” and performed regularly wearing a 20lb vest. Every rep in Murph is for him.
Do you have to wear a weighted vest to do Murph?
Nope. The vest is part of the Rx standard, but it’s 100% optional. Plenty of athletes – including experienced CrossFit® athletes – do Murph without a vest. If it’s your first time, leave the vest at home. Do the workout well and focus on the movement. You can chase the vest next year when you’ve got a proper base under you.
What does it mean to “partition” the reps in Murph?
It means breaking the 100 pull-ups, 200 push-ups, and 300 squats into smaller sets rather than doing them straight through. The most popular way is “Cindy” style: 20 rounds of 5 pull-ups, 10 push-ups, 15 air squats. Partitioning is smart – it keeps you moving, reduces the risk of burnout on any one movement, and for most athletes results in a faster overall time. The workout as written allows it. Don’t let anyone tell you otherwise.
Is Murph only done on Memorial Day?
Nope, though Memorial Day is by far the most popular time to do it. Gyms all over the world run Murph together on the last Monday of May in the US as a tribute to Lt. Murphy and all fallen service members. But plenty of athletes use it as a fitness benchmark throughout the year too. Whenever you do it, the intention behind it stays the same.