Murph Workout Tips

Check out the Murph Workout Tips to help you excel at this CrossFit hero workout.

CrossFit Hero workout Murph

For time:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Post time in comments

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

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”.  The word was that he did it several times a week to stay fit while overseas.

From here on this hero workout 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.

Average times for this workout can range from 47 minutes to 57 minutes.

Overall you should try to come in under 1 hour if you can. This can depend on if your run has a hill or two.

Video – Murph Workout Tips

Post up your next time for the workout and post in comments. You could win a free SGPT t-shirt if we pick your name.

How to better your Murph workout time? Follow the tips below.

Tip #1: Start out with no vest

Whether your are a fit athlete or a beginner we advise not to use a weight vest on your first try. Start out with body weight only and get used to the movements and working your way through this long workout.

Take it easy on the first murph and then slowly work your way up to a weight vest.

Are you ready for the Murph workout this coming Memorial Day?

In 2016 we raised over $2100 with the Murph T-shirt (and hoodies) by donating to the Navy SEAL Foundation.

Question: What is the benefit of the Murph WOD?

Answer: It is a whole-body, long endurance workout. If you finish this workout you will have something to be proud of completing.

Video – Murph Workout

TIP #2: WARM UP

Perform a 5 to 10 minute mobility workout before you try this workout. Focus especially on the wrist, chest muscles, shoulders and hip/legs.

Arm circles, jogging around the gym and pushups are good warmup exercises. We also like to use resistance bands to warm up the muscles and get them ready for a long workout.

Murph at Crossfit Prescott

TIP #3: PULLUP FORM IS KEY

Pull-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).

Extend your arms all of the way down. This is a key step to help reduce fatigue during this endurance workout.

If you don’t extend all the way down – you are holding your muscles under tension which can increase muscle tear.   This is especially the case when doing 100 pullups in a row.  If it is a warm day outside and with potential dehydration (you will be sweating like crazy in this workout) you could develop rhabdomyolosis (excessive muscle tearing) which can debilitate you.

That said – Lower yourself correctly. Do not let yourself simply drop. This can cause injury to your elbows and shoulders. Lower yourself with some body tension in a controlled manner.

Question: What if I can’t do pull ups for Murph?

Answer: Do Australian pull ups or ring rows. Use a resistance band as a third choice. Be careful when you get fatigued as there is a tendency to get your foot tangled in the resistance band.

TIP #5: FULLY HYDRATE

Due to the eccentric motions in pull ups with weights and high rep count – this workout can cause rhabdomyolysis (where you start losing muscle tissue through your urine) which can be very painful.

Be physically conditioned before you try this workout and drink lots of water. If you know that you are scheduled to do this workout start drinking the night before. During the workout you will become fatigued or may not want to drink water as your body aches.

Resist this temptation to skip water and force yourself to drink. At least get water in your mouth and swish it around. If hot outside pour cold water on your head or on your shirt. Add electrolytes as needed but stay hydrated.
Question: Where can I read more about Lt. Murphy and his heroic efforts?

Answer: 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. I bought an extra copy for my son to read.

Video – Murphy WOD tips

Tip #6: TABATA DRILLS

In order to decrease your workout time (while maintaining good form) is to break the workout into smaller chunks and focus on one exercise.

Tabata drills consist of 20 seconds of exercise and 10 seconds of rest for 8 rounds. Rest two minutes and start the next exercise.

“Murph” Tabata
8 rounds of each exercise. 20 seconds on 10 seconds off.
Air squats
Pushups
Pullups

Video – Murph Workout tips

This will shock the body and improve muscle recruitment. It will also train you and your muscles to keep working when the muscles get extremely fatigued.

You can also use the tabata drills for general conditioning by adding burpees, lunges and overhead press.

Conversely, do big, untimed sets of these exercises to build muscle endurance and to condition yourself for the long haul. After your next workout add 200 air squats to cash out at the finish. This will show you that even though you may be tired from a workout – you can press forward and complete 200 air squats.

Tip #7: TEAMMATE

Since this workout is long and hard, it can be a real mental challenge. Run this workout with a buddy and work together to focus to stay in the game.

If you do it with a friend, or a group, you’re more likely to not to quit – but push yourself harder than if you were on your own.

Check out this mental edge article: Mental Conditioning in CrossFit

Tip #8: RECOVER

Recovery is always essential after any workout, but even more so after Murph. This workout can be very hard on your body so maintain your body.

Hydrate, cool down and use a foam roller on sore muscle tissue. Performing a few light yoga poses will also stretch out the muscles and help them be cleansed with blood flow.

We like to drink a recovery protein drink after the workout. Sit in a tub of ice if you have access to that in your gym. This will help you to reduce inflammation and speed up recovery.

Tip #9: REDUCE MILE RUN TIME

If you can drop a few minutes on your mile time that will go a long way to help you with the bigger workout.

Run a mile on the local track and time yourself. That is your new baseline. Once a week run sprints of 200 to 400 meters to your weekly workouts. Make sure to warmup and cool down properly before sprints. Run hills or stadium steps once a week. In one month retest your mile run time and you will see a decrease if you did the proper work.

You can also run a mile in a weight vest to simulate the real workout.

For more info check out this SGPT article: Tips to improve your mile run time.

Tip #10: Similar “Murph” workouts

Another good strategy is to find other workouts that are similar and try to knock those out.

“Lil Murphy”
For time:
800 m Run
50 Pull-ups or Ring-rows
100 Push-ups or Elevated Push-ups
150 Squats
800 m Run
Post time to comments
Scale as needed

Murph Workout Times for SGPT athletes:

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)
Gianni finished in 36:23 no vest
Luke finished 36:57 no vest
Macauley finished in 37:00 no vest
MaCauley finished in 47:27 w/ a 20# vest a PR by almost 4:00
Next 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

ABOUT THE AUTHOR

Brad McLeod knows first hand about mental toughness. After passing Hell Week and Dive Pool Comp at BUD/S, he failed a math test and was kicked out of training. A year later, he returned, graduated, and served as an operator on the Navy SEAL Teams.

Today, he helps Veterans and athletes achieve their goals. Check out SEALgrinderPT Coaching to help you step up and take hold of your dreams and realize your goals.

Proceeds from this website go to help raise funds for the Navy SEAL Foundation

Related Articles:

Top 10 Tips to Improve Your Pull-Ups
3 Secret Weapons to Supercharge Your Pull-Up Strength