Murph Workout Tips

What is the Murph workout you ask? Check out the tips and strategy to help you excel at this CrossFit hero workout called Murph.

CrossFit workout “Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to comments.

Video – Murph Workout tips


Check out the Navy SEAL designed Post Workout Kill Cliff anti-inflammatory drink

Do you have to wear a vest for the pull-ups in the Murph workout? You don’t have to do anything.. but that is the way the workout is designed to be done if you go RX (prescribed).

How to better your Murph workout time

Murph Workout Tips #1
start out with no vest and do all reps as partioned (5 pull ups, 10 Pushups, 15 at squats). If you can’t do pull ups do Australian pull ups.

Question: Where can I read more about Murph?

Check out the book Lone Survivor: The Eyewitness Account of Operation Redwing and the Lost Heroes of SEAL Team 10.

This tells the story of Murph’s group as they went up against all odds and faced the enemy.

Video – Murph Workout

Check out No-Bounce Elite Weight Vest @ FringeSport.com

Murph Workout Tips #2
Stretch (mobility workout) really well before event especially your wrist, chest muscles, shoulders and hip/legs.

We like to use resistance bands
to warm up the muscles and get them ready for a long workout.

Check out this article on Stretching for CrossFit and Special Forces Athletes

Video – Murph Workout

Check out the OFW Stubby Foam Roller @ FringeSport.com

Murph Workout Tips #3
ring rowsPull ups give most athletes a problem in Murph.

A good tip is to try 25 pull ups for time, then 50 pull ups, then 100. If you can’t do regular pull ups do Australian pull ups. Ring rows are also a good alternative (we like to use wood gym rings).

Murph Workout Tips #4
Fully hydrate before, during and after workout. Due to the eccentric motions in pull ups with weights and high rep count – this workout can cause rhabdo which can be very painful. Be physically conditioned before you try this workout and drink lots of water.

Video – Murph Workout tips

Check out the Bodyweight WOD Pack @ FringeSport.com

Tip #5
Work your way up from partioned sets with no weight vest to doing Murph with no partition with a 20 # weight vest for time under an hour. Your eventual goal is to do Murph with a 20 lb ruck (backpack).

Tip #6
Try Tabata drills for pull ups, Pushups and air squats to shock the body and improve muscle recruitment. Tabata drills consist of 20 sends of exercise and 10 seconds of work for 8 rounds. Conversely, do big sets of these exercises to build muscle endurance and to condition yourself for the long haul.

Video – Murph Workout tips

Check out the OFW Squat + Pullup Rack @ FringeSport.com

Tip #7
Since this workout is long and hard it can be a real mental challenge. Run this workout with a buddy and try to focus to stay in the game. Check out this mental edge article: Mental Conditioning in CrossFit

Tip #8
Take Care of your body after the workout. This workout can be very hard on your body so maintain your body. Hydrate, stretch and use a foam roller. If you have time get in a session of yoga. Try a recovery protein drink and use fish oil.

High Altitude Murph workout

Check out Resistance Bands to Help Your Pull ups @ Amazon.com

Tip #9
Extend your arms all the way at the bottom of the pull up. If you don’t you are holding your muscles under tension which can increase muscle tear and with potential dehydration (you will be sweating like crazy in this workout) you could develop Rhadbo (excessive muscle tearing) which can debilitate you.

Tip #10
Work on your mile run. Check out these tips to decrease your mile run time here:
Tips to improve your mile run time

“Lil Murphy”
For time:
800 m Runn
50 Pull-ups or Ring-rows
100 Push-ups or Elevated Push-ups
150 Squats
800 m Run

Murph Workout Times for athletes:
Strive to get under 1 hour with partioned sets and weight vest.
Athlete Times
Lauri Lovvorn 52:51 with 5 lb vest
J. Cirralla – 44:01 min no partition and 50/50 deadhang/kipping pull up
Brad McLeod – 48:30 min (slick with no partition)
1:10 min with vest no partition
Gianni finished in 36:23 no vest
Luke finished 36:57 no vest
Macauley finished in 37:00 no vest
I finished in 47:27 w/ a 20# vest a PR by almost 4:00
New goal: 45:00

Lt. Michael P. Murphy Citation
FOR SERVICE AS SET FORTH IN THE FOLLOWING
CITATION: FOR CONSPICUOUS GALLANTRY AND INTREPIDITY AT THE RISK OF HIS LIFE ABOVE AND BEYOND THE CALL OF DUTY AS THE LEADER OF A SPECIAL RECONNAISSANCE ELEMENT WITH NAVAL SPECIAL WARFARE TASK UNIT AFGHANISTAN ON 27 AND 28 JUNE 2005. WHILE LEADING A MISSION TO LOCATE A HIGH-LEVEL ANTI-COALITION MILITIA LEADER, LIEUTENANT MURPHY DEMONSTRATED EXTRAORDINARY HEROISM IN THE FACE OF GRAVE DANGER IN THE VICINITY OF ASADABAD, KONAR PROVINCE, AFGHANISTAN. ON 28 JUNE 2005, OPERATING IN AN EXTREMELY RUGGED ENEMY-CONTROLLED AREA, LIEUTENANT MURPHY’S TEAM WAS DISCOVERED BY ANTI-COALITION MILITIA SYMPATHIZERS, WHO REVEALED THEIR POSITION TO TALIBAN FIGHTERS. AS A RESULT, BETWEEN 30 AND 40 ENEMY FIGHTERS BESIEGED HIS FOUR-MEMBER TEAM. DEMONSTRATING EXCEPTIONAL RESOLVE, LIEUTENANT MURPHY VALIANTLY LED HIS MEN IN ENGAGING THE LARGE ENEMY FORCE. THE ENSUING FIERCE FIREFIGHT RESULTED IN NUMEROUS ENEMY CASUALTIES, AS WELL AS THE WOUNDING OF ALL FOUR MEMBERS OF THE TEAM. IGNORING HIS OWN WOUNDS AND DEMONSTRATING EXCEPTIONAL COMPOSURE, LIEUTENANT MURPHY CONTINUED TO LEAD AND ENCOURAGE HIS MEN. WHEN THE PRIMARY COMMUNICATOR FELL MORTALLY WOUNDED, LIEUTENANT MURPHY REPEATEDLY ATTEMPTED TO CALL FOR ASSISTANCE FOR HIS BELEAGUERED TEAMMATES. REALIZING THE IMPOSSIBILITY OF COMMUNICATING IN THE EXTREME TERRAIN, AND IN THE FACE OF ALMOST CERTAIN DEATH, HE FOUGHT HIS WAY INTO OPEN TERRAIN TO GAIN A BETTER POSITION TO TRANSMIT A CALL. THIS DELIBERATE, HEROIC ACT DEPRIVED HIM OF COVER, EXPOSING HIM TO DIRECT ENEMY FIRE. FINALLY ACHIEVING CONTACT WITH HIS HEADQUARTERS, LIEUTENANT MURPHY MAINTAINED HIS EXPOSED POSITION WHILE HE PROVIDED HIS LOCATION AND REQUESTED IMMEDIATE SUPPORT FOR HIS TEAM. IN HIS FINAL ACT OF BRAVERY, HE CONTINUED TO ENGAGE THE ENEMY UNTIL HE WAS MORTALLY WOUNDED, GALLANTLY GIVING HIS LIFE FOR HIS COUNTRY AND FOR THE CAUSE OF FREEDOM. BY HIS SELFLESS LEADERSHIP, COURAGEOUS ACTIONS, AND EXTRAORDINARY DEVOTION TO DUTY, LIEUTENANT MURPHY REFLECTED GREAT CREDIT UPON HIMSELF AND UPHELD THE HIGHEST TRADITIONS OF THE UNITED STATES NAVAL SERVICE.

SIGNED GEORGE W. BUSH

Average times for this workout can range from 47 minutes to 57 minutes.
Overall you should try to break 1 hour if you can. This can depend on if your run has a hill or two.
The fastest Murph times are from 45 minutes to 40 minutes.

Questions from athletes in our local CrossFit gym:

Question: What is the benefit of the Murph wod? It is a whole body long endurance workout.

Question: How long does it take athletes to do Murph in CrossFit? Typically an hour on average depending on how they do it.

Question: “What if I can’t do pull ups for Murph?”. Do Australian pull ups or ring rows.

Question: Is one hour a good time for the murph workout? Yes; that is a good time. Shoot for less than one hour on the next one.

Question: Coach, what is a hard 50 min crossfit workout? I would shoot for Murph in 50 minutes as a hard crossfit workout.

Question: Where can I learn more about CrossFit?  What about the Navy SEALs?

Related Articles:
Check out this article on Helen workout tips
Check out this article on Fran workout tips
Angie CrossFit Workout Tips
Top 10 tips to help improve your Pull Ups
Top 10 CrossFit Bodyweight workouts
Rogue Warrior CrossFit Package Review

Murph Workout Tips

Comments

  1. says

    Brad,

    At 45 yrs. old, I’ve been hitting “Murph” once a week for the past twelve weeks. Weeks 1-4 were slick. Weeks 5-8 were with a 10 lb. vest and weeks 9-12 were with a 14 lb vest. Yesterday I hit a new slick PR (36:57) while listening to Rise Up. The next day, I hit another PR (31:48) on a 2 mile/80 lb. ruck while listening to Rise Up.

    I attribute that to the discipline, drive, desire coupled with the increased workload and Rise Up!

    Thanks for the inspiration.

    Todd

  2. Aaron says

    .What do you think about doing “Murph” everyday? As long as I can fully recover each day. I’ve been doing crossfit for over a year and this is my all time favorite workout

  3. says

    Hey Coach,

    I’ve been doing SEALFit WODs since last June. Most of the time I do the Masters WOD because of time constraints but my goal is to get at least one OPWOD in per week. I plan on doing a Kokoro or at least a 20X within the year. I signed up for the Murph Challenge and am curious if I should change my training routine or add to it to prep for the Murph Challenge. I definitely plan on adding in some more pull ups but any advice and/or tips you can give me would be great! Thanks in advance!

    Craig

  4. John says

    Due to an injury with my pirformis I had to take some te off. I did 59:21 with vest & boots. I’m disappointed &wasn’t gonna post anything. Then I thought about The guy the the wk out is about, A guy who never quit, who against all obstacles excelled beyond expectations. NEVER QUIT, STAY IN THE FIGHT,DECIDE TO FEED THE COURAGE WOLF! I WILL CONQUER MY NEXT MURPH!

  5. Frank V says

    Thanks for the tips Brad , 1 hour 7 minutes w/o vest. 1 hour faster than my attempt last year. 46 years old.

  6. Dave Z says

    Hey coach! Murph (unweighted) in 47 even. Since I fell short of my PR…….. I did second Murph!!!

    Dave Z

Leave a Reply