We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More


The MURPH Workout: Honoring a Hero, Challenging Your Limits

What is the MURPH Workout?

The MURPH workout is a high-intensity CrossFit workout designed to test physical and mental endurance. Named after Lieutenant Michael P. Murphy, a Navy SEAL who was posthumously awarded the Medal of Honor for his heroic actions during Operation Red Wings in Afghanistan, this workout is more than just a fitness challenge—it’s a tribute to a fallen hero.

The Workout

The MURPH consists of the following:

  1. 1-mile run
  2. 100 pull-ups
  3. 200 push-ups
  4. 300 squats
  5. 1-mile run

For an added challenge, many participants complete the workout while wearing a 20 lb. weight vest or body armor, mimicking the gear worn by soldiers.

The Origin

Lieutenant Michael P. Murphy, known as “Murph” to his friends, was a dedicated and courageous Navy SEAL. On June 28, 2005, during a mission to capture a high-ranking Taliban leader in Afghanistan, Murphy and his team were ambushed by enemy forces. Despite being critically wounded, Murphy exposed himself to enemy fire to communicate their position for an extraction, ultimately sacrificing his life for his team.

Murphy was an avid CrossFit enthusiast, and the MURPH workout was one of his favorites. In his honor, the CrossFit community adopted the workout as a Memorial Day tradition, paying tribute to Murphy’s bravery and sacrifice.

Join Us at FitClub Wellesley

We look forward to honoring Lieutenant Michael P. Murphy on Saturday at FitClub Wellesley with the MURPH workout. This event is not just about pushing our physical limits, but also about coming together as a community to pay tribute to a true American hero. Join us as we challenge ourselves and remember the sacrifices made by those who serve our country.

Tips for Tackling the MURPH

  1. Preparation: Gradually build up your endurance and strength. Incorporate running, pull-ups, push-ups, and squats into your regular workouts to prepare your body for the challenge.
  2. Pacing: Break up the repetitions into manageable sets. Many participants use a 5-10-15 rep scheme (5 pull-ups, 10 push-ups, 15 squats) repeated 20 times to make the workout more manageable.
  3. Form and Technique: Prioritize proper form to avoid injury, especially during high-repetition exercises like pull-ups and push-ups.
  4. Hydration and Nutrition: Stay hydrated and fuel your body with nutritious foods leading up to the workout. Proper nutrition can significantly impact your performance and recovery.
  5. Rest and Recovery: Allow your body adequate rest before and after the workout. Listen to your body and take breaks if needed during the workout.
The MURPH workout is more than just a fitness challenge; it’s a tribute to a hero, a test of personal limits, and a community-building event. By participating in the MURPH, we honor Lieutenant Michael P. Murphy and all those who have made the ultimate sacrifice for their country. Whether you’re a seasoned athlete or new to fitness, the MURPH workout offers a profound and humbling experience that goes beyond the physical exertion, reminding us of the true meaning of courage and dedication. We look forward to seeing you at FitClub Wellesley on Saturday to honor this remarkable hero together.

fill out the form below to get started!

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from FitClub Wellesley