Murph workout timer
Murph is a mile run, then 100 pull-ups, 200 push-ups and 300 air squats, then another mile run, for time. It is a Hero WOD, named after Navy SEAL Lieutenant Michael P. Murphy, and it is the workout most people do once a year on Memorial Day.
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How it works
- Start the stopwatch. Run a mile, complete the 100, 200 and 300, then run the second mile.
- Stop the clock at the end of the second run.
- Almost everyone partitions the middle: twenty rounds of 5 pull-ups, 10 push-ups and 15 air squats is the standard way, which is Cindy twenty times over.
- The push-ups are the limiter. Break them from the very first round.
Frequently asked questions
- Who was Murph named after?
- Lieutenant Michael P. Murphy, a US Navy SEAL killed in Afghanistan on 28 June 2005, who was posthumously awarded the Medal of Honor. He did a version of this workout himself and called it Body Armor. CrossFit renamed it in his honour, and it became the Memorial Day tradition it is now.
- Should I wear a weight vest?
- The traditional version is done in a twenty pound vest, mirroring the body armour Murphy trained in. It is not required, and doing your first Murph without one is the sensible choice. A vest roughly doubles how hard the push-ups feel.
- How should I partition it?
- Twenty rounds of 5-10-15 is the common answer because it keeps the push-ups in manageable chunks. Doing the sets straight through, unpartitioned, is much harder and is a different workout in practice even though the rep total is identical.
- Is this The Murph Challenge?
- No. The Murph Challenge is the official annual fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation, run by Forged and held every Memorial Day; you register for it at themurphchallenge.com. This page is not affiliated with it. It is simply a timer for the workout, which plenty of people also do outside the official event.