What is the background of the Murph workout?

Author: Darby Pacocha  |  Last update: Monday, May 5, 2025

The original description of Murph read: “In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan, June 28, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.

What is the story behind the murph workout?

The Murph Workout was originally named after Navy Lieutenant Michael Murphy who died in Afghanistan in 2005. Murphy's father Jim was an endurance athlete and he wanted to honor his son by naming a workout after him.

What is the story behind Michael Murphy?

Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released.

What is the purpose of the Murph Challenge?

The Murph Challenge is a powerful reminder of the sacrifices made by our military and a testament to the strength and resilience of the human spirit. Once you register, you will not only be pledging to participate in the Hero WOD 'MURPH', joining a unique group of participants who pay tribute to LT. Michael P.

Did Michael Murphy actually do the murph workout?

Murphy was a known CrossFit enthusiast. One of his favorite workouts was one he called “Body Armor” as he did it while wearing a weight vest. Today, we know it as the Murph workout.

Memorial Day Murph: An Origin Story

What is the hardest part of the Murph?

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.

Why is it called a murph?

Murph is a popular workout created by CrossFit in memory of Navy Lt. Michael Murphy who died in Afghanistan on June 28, 2005. Known as a Hero WOD (WOD = workout of the day), Murph was first posted on August 18, 2005, and is completed every year on Memorial Day by CrossFitters and Navy SEALs alike.

Can you Kip pull-ups in Murph?

What types of pull ups are in Murph? Any pull-up variation is acceptable; providing you begin (or pass through) under the bar with straight arms and finish the rep with your chin above the bar. This can be achieved with strict pull-ups, kipping pull-ups or butterfly pull-ups.

How long should a murph take?

If you're a beginner, less than 60 minutes is considered a good finish time. For exercisers who are advanced, you'll want to complete it in less than 45 minutes, and for elite athletes, less than 35 minutes.

Can you break up Murph?

Here you divide the exercises (pull-ups, push-ups, squats) into rounds with fewer repetitions. Thus, the total volume remains the same, but the volume per set is reduced and equalized in time. So if you can do a maximum of 10 push-ups and 5 pull-ups at a time (unexhausted), simply divide the exercises into 20 rounds.

Who is the Murph dedicated to?

Murph is a CrossFit Hero workout that stands as a testament to the enduring legacy of U.S. Navy SEAL Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005.

What were Mike Murphy's last words?

Calmly, he provided his location and the size of the enemy force, all while being shot in the process. Upon completing that call for help and uttering his final “Thank you” over the air, Mike would be mortally wounded.

How many Navy SEALs are there?

The Navy SEAL community consists of approximately 9,200 total personnel including more than 2,700 active-duty Special Warfare Operators, 700 Special Warfare Boat Operators (SWCC), 700 reserve personnel, 4,000 support personnel, and more than 1,100 civilians.

How do you survive the Murph?

If this is your first Murph, make sure you:
  1. - DON'T sprint the first mile. “Imagine trying to PR your mile, then having to finish a 10K race,” he says. ...
  2. - DON'T sprint the first five rounds of calisthenics. “You need to start with a measured pace out of the gate.”
  3. - DON'T wear the weight vest. ...
  4. - DO break up the sets.

How many times was Michael Murphy shot?

Murphy was shot 14 times during the call but was able to make it back to cover. An MH-47 Chinook helicopter with eight Navy SEALs and eight Army Night Stalkers arrived, but was shot down with an RPG, killing all 16 personnel aboard.

What did Murph do?

What did Murph solve? Murph solved the gravity equation that Profesor Brand was working on. The gravitational anomalies that began occurring when the wormhole appeared proved that harnessing gravity was feasible.

How fast did Josh Bridges do Murph?

Josh Bridges holds the record at 28 minutes and 45 seconds, set back in 2014.

Why is the Murph so hard?

The Murph workout is challenging because it stresses most major muscle groups: the back and shoulder muscles with the pull ups, the chest with the push ups, and the legs and torso with the squats.

How many calories do you burn in the Murph?

Plus the work is bodyweight exercise which isn't going to be as much as moving barbells full of plates. Due to the duration of Murph it's likely that you aren't going as hard as on shorter WOD's either. Assuming a 200 pound athlete, I'd estimate you're in the 600-700 calorie range if you did Murph in 45 minutes.

What is a respectable Murph time?

The average Murph WOD time for intermediates is 50-58 minutes, so a good time for an athlete with a year or two of training experience would be under 50 minutes. A good Murph workout time for advanced or elite athletes would be anything less than 40 minutes. Most advanced athletes finish in the 40-45-minute range.

What to replace pull-ups with for murph?

What Is a Pull-Up Alternative for Murph?
  1. Assisted pull-ups.
  2. Inverted rows.
  3. Pull-downs.
  4. Seated rows.
  5. Kneeling lat pulldowns with resistance bands.

Who holds the record for the Murph?

Prior to my 32:41 on June 18th, 2021, Hunter McIntyre held the record for the fastest known weighted & unpartitioned Murph with a time of 34:13. I believe the record will fall again soon and continue to drop quickly as more athletes attempt it as a standalone competition.

What is the story behind the Murph Challenge?

The original description of Murph read: “In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan, June 28, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.

What is a murph wedgie?

But yes, it was a thing. Perhaps regional, as I'm also from California. If I remember correctly, the difference between a wedgie and a murph, is that a wedgie is intentional, usually provided by some bully, whereas a murph just happened naturally, perhaps from, say, wearing tight pants or roughhousing.

What to eat before a murph workout?

Carbohydrates will be your friend before starting. Carbohydrates are our body's preferred fuel source. Before exercising, we want to prioritize simple carbohydrate intake. Fruits, dairy, white breads, white rice, and table sugar are all examples of foods that contain simple carbohydrates.

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