Murph Workout

All about Murph Workout that you need to know

Murph exercise is more than just another workout; it has a rich history that makes it so remarkable and unique. This workout is also known as the hero workout, and it is named after Michael Murphy, a US war hero. Before learning about the ins and outs of this workout, it's a good idea to go through the history of the man behind this.

History of Murph Workout

On June 28 2005, US Navy lieutenant Michael Murphy and his teammates were on a mission in Afghanistan when their adversaries became trapped and outnumbered. To cut a long tale short, Murphy, the great war hero, put himself in harm's way by stepping out in the open to make a phone call in order to save other soldiers. This brave deed, in which he gave his life to save others, gained him a lot of admiration.

Following this incident, Michael Murphy's workout became well-known in countries such as Iraq, Iran, Europe, and, of course, the United States, and is now recognised across the world as Murphy's workout. One more thing that is important for you to understand before doing the Murph workout is that whenever you are going for it, you are paying respect to a martyr, so keep your attitude and mindset in accordance with that.

It's a little different than a typical exercise because, while we often conclude that it's all about you, when we do hero work out, it's all about honour and respecting the heroes, so first and foremost, make sure you respect them during this workout. Hero exercises, we feel, are more of a mental fight than a physical one. Yes, they are physically demanding, but it is the mental capacity to stay on task and focus on the goal regardless of how you are feeling, how tough it is to stay on task, or how hard it is to stay on mission quote-unquote.

Also Read: 5 Shoulder Workout You Need To Try Today!

What are the Exercises in Murph Workout?

Murph Workout
Murph Workout

Now that we understand the importance of this workout and are completely familiar with its history, we're ready to study the exercises that make up this workout. Now let's move on to the practical. Murph workout isn't complicated, and it's simple to memorize but difficult to put into practice because it consists of only a few exercises but has a large number of repetitions.

Start with a 1-mile run, then do 100 pull-ups, 200 push-ups, and 300 squats before finishing with another 1-mile run. Yes, there isn't much stuff, but you can see where the challenging aspect of this workout is: the quantity of each exercise is too much for a beginner or even an intermediate, and the unique aspect of Murph workout is that all of these exercises are done while wearing a vest, which adds to the difficulty and makes the already difficult workout nearly impossible for a novice.

One thing we must keep in mind is that this is not a suggested or the most effective workout; rather, it is a means for individuals in the United States to pay tribute to war heroes, which they do on May 31st in various locations. You don't have to be from the United States to appreciate the meaning or feelings behind this workout; each country has its own war hero and stories of valor shown by the country's guardian.

Many people ask this question that whether it is necessary to do the exact numbers of pullups, push-ups, or squats, the answer is no, we think after knowing all of the details, we can agree that Murph challenge is more of a tribute and what’s inside your hearts matter more than how effective this workout is for your body. So, we can come to the conclusion that manipulating the number of repetitions per exercise according to your capability is acceptable and perfectly fine.

Break the Murph Exercise in Multiple Sets

Breaking down the exercise into sets is almost necessary even for advanced athletes, but it is up to you how you would like to do it. In any case, we suggest one way you can break it, which is flexible and change it as you like.

10 sets of pullups – 10 reps

10 sets of push-ups – 10 reps

10 sets of squats- 15 reps

10 sets of push-ups – 10 reps

10 sets of squats – 15 reps


Before you start making excuses and ranting about how difficult the Murph exercise is, remember that the guy this workout is named after gave his life to save others' lives, so respect that and give it your best in this challenge. Also, patriotism isn't the only reason to do it; this workout offers many other advantages, like calorie and fat burning and many others.

Finally, remember to be cautious and take the appropriate steps to avoid injury since the likelihood of this occurring is pretty significant given how exhausting this workout is. Best of luck!

Frequently Asked Questions (FAQs)

Q. Is the Murph Workout good for you?

A. Because Murph is a bodyweight workout, the fat loss that occurs as a result of doing it often translates into increased speed. It's a great fat burner that may help you prepare for other CrossFit exercises like burpees, box jumps, aerobic activity, and general fitness.

Q. How often should I do the Murph workout?

A. Murph workout is one of the most difficult workouts and will completely drain your body, so it is suggested that you shouldn’t do it more than once a week, even doing it twice a month is fine, it really depends on your physical goals, your strength and how much your body can endure.

Q. How much weight one should wear for a Murph workout?

A. Again, it is subjective and depends on your body strength, but for general understanding, 20 lbs for men and 15 lbs for women is considered the best amount of weight to put on while doing a Murph Challenge.

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