What is the CrossFit Murph Challenge?

Written By Charleh Knighton  |  Murph 

The 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:

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 an incredibly difficult workout. It requires a high level of physical fitness, endurance, and mental toughness. The workout can take anywhere from 30 minutes to over an hour to complete, and it's a true test of an athlete's physical and mental limits.

However, the CrossFit Murph Challenge is centred around community, and accesible to everyone. Murph can be easily scaled to suit anyone’s ability level. If this sounds like you, then check out our Ultimate Murph Checklist article here.

How many reps does Murph have?

The CrossFit Murph Challenge 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 hardest part of the CrossFit Murph Challenge is the mental and physical endurance required to complete it. The workout is designed to push athletes to their limits, both physically and mentally. The combination of running, pull-ups, push-ups, and squats, along with the added challenge of wearing a weighted vest, can be incredibly challenging.

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.

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How should I warm up for Murph?

Before starting the CrossFit Murph Challenge, it's important to warm up properly to prevent injury and prepare your body for the workout. 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?

Yes, it's common for athletes to experience ripped hands during the CrossFit Murph Challenge. This is because of the high number of pull-ups and the repetitive gripping motion involved in the workout. To prevent this, athletes can wear grips or use grip tape to protect their hands.

How many calories does Murph average?

The number of calories burned during the CrossFit Murph Challenge varies depending on the individual's weight and fitness level. On average, the workout can burn between 500 and 800 calories.

Should I eat before doing Murph?

It's important to eat a balanced meal before doing the CrossFit Murph Challenge to provide your body with the energy it needs to complete the workout. A good meal should include carbohydrates, protein, and healthy fats. It's also important to stay hydrated before and during the workout.

How many times a week should you do Murph?

The CrossFit Murph Challenge is a very intense workout and should not be done more than once a week. Doing the workout too often can lead to injury and overtraining.

If you’re looking to improve your fitness or even you Murph time, then here are number of resources you should check out to increase your overall score:

To Summarize:

The CrossFit Murph Challenge is a grueling test of physical and mental endurance that honors the sacrifice and service of fallen Navy SEAL Lt. Michael P. Murphy. The workout consists of a one-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another one-mile run, all done while wearing a weighted vest.

To prepare for the workout, athletes should warm up properly, eat a balanced meal beforehand, and stay hydrated.

And most importantly, remember to honor the sacrifice of Lt. Michael Murphy as you push through the challenges of the Murph workout.

For more tips on how to prepare for and complete the Murph workout, check out these articles:

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