The Legendary “Murph” Workout: A CrossFit Rite of Passage


Within the realm of CrossFit, the “Murph” workout stands as a monumental and revered challenge. Named after U.S. Navy SEAL Lieutenant Michael P. Murphy, who tragically lost his life in Afghanistan, the Murph workout has become an iconic tribute to honor his sacrifice. This grueling workout is a true test of physical and mental fortitude, and every CrossFitter should attempt it at least once. Let’s delve into the reasons why the Murph workout holds such a special place in the hearts of CrossFitters around the world.

How “MURPH” became to be such a famous workout
  1. A Powerful Tribute: The Murph workout is more than just a physical feat. It serves as a tribute to the bravery, resilience, and sacrifice of Lieutenant Michael P. Murphy and all members of the military who have given their lives in service. By taking part in this workout, CrossFitters honor the memory of a fallen hero and gain a deeper appreciation for the sacrifices made by our armed forces.

  2. Simplicity and Intensity: The Murph workout follows a straightforward structure, consisting of a one-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another one-mile run—all performed while wearing a 20-pound weighted vest. The simplicity of the exercises allows participants to focus solely on their physical and mental endurance. This workout demands both strength and stamina, pushing individuals to their limits and beyond.

  3. Mental Resilience: CrossFit is renowned for its ability to test and enhance mental resilience, and the Murph workout epitomizes this aspect. As fatigue sets in, the mental battle intensifies. Every CrossFitter must confront their inner doubts and push through the discomfort. By completing Murph, athletes gain mental strength that transcends the walls of the gym, empowering them to overcome challenges in other aspects of their lives.

  4. Camaraderie and Community: The CrossFit community is built on a foundation of support, encouragement, and camaraderie. The Murph workout provides a unique opportunity for CrossFitters from all backgrounds and fitness levels to come together and share in the collective struggle. The shared experience fosters a sense of unity and creates lasting bonds within the community. CrossFit affiliates often organize special Murph events, further strengthening the community spirit.

  5. Personal Transformation: The Murph workout has the power to transform individuals physically and mentally. As CrossFitters train for and eventually conquer Murph, they witness their own growth and development firsthand. They experience the satisfaction of setting goals, working hard to achieve them, and ultimately surpassing their own expectations. The physical and mental transformation that occurs during the journey to Murph completion is truly remarkable.

The Murph workout holds a revered position in the CrossFit world for numerous reasons. It serves as a tribute to a fallen hero, challenges physical and mental limits, builds mental resilience, fosters community spirit, and facilitates personal transformation. Every CrossFitter should attempt the Murph workout at least once to pay homage, test their own mettle, and become part of a larger community that appreciates the value of sacrifice, dedication, and growth.

Murph is more than just a workout—it is a crucible that forges character and forges a bond among CrossFitters that is truly special.

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