The Murph workout guide (Photo via Karsten Winegeart/Unsplash)

The Murph Workout Guide: What It Is, Benefits and More

The Murph workout is a CrossFit Workout of the Day (WOD) and is named after Navy Lieutenant Michael Murphy.

Let's have a look at what the workout is, its benefits, and more.


The Murph workout

The CrossFit routine in the challenge has the following exercises:

  1. 1-mile run
  2. 100 pull-ups
  3. 200 push-ups
  4. 300 squats
  5. 1-mile run

Usually, all the exercises listed in The Murph Workout are done while wearing a 20-pound vest or body armor. The objective is to complete each of the exercises as quickly as possible without breaking up the exercises into too many sets or breaking form.


The Murph challenge is an annual event organized to honor the memory of lieutenant Michael Murphy, who passed away during combat, along with other fallen heroes in the line of service.

What is CrossFit?

CrossFit Workouts (Photo via Unsplash/Alora Griffiths)

While you understand The Murph CrossFit workout, it’s important for you to understand CrossFit too. The Murph Workout enables you to understand what a demanding CrossFit WOD looks like, but here’s what CrossFit as a workout routine is:


CrossFit is a high intensity fitness program that includes weightlifting, gymnastics, and cardio exercises. All three elements are combined together to create a workout regimen.

More often than not, CrossFit exercises are done in groups and led by certified fitness instructors. The workouts or rather workouts of the day (WODs) are designed for individuals with varying fitness levels, i.e., from beginner to advanced.

Speaking of the term “workout of the days” or “WODs”, it’s a commonly used term in CrossFit. Every WODs is a short and intense workout regime that has a specific set of exercises such as weightlifting, cardio, gymnastics, and other functional movements that can be performed each day.

Usually, WODs are designed by members of the CrossFit community such as athletes, gym owners, and of course, certified trainers. As it’s an open-source program, anybody can contribute with their share of a WOD. A primary source of CrossFit WODs is the CrossFit headquarters in Santa Cruz, California. They regularly publish new WODs on their website.

The workout of the day is usually accommodating of individuals with various fitness levels and requires minimal to no equipment such as the Murph workout. However, certain advanced workouts have exercises such as deadlifts, squats, and other compound movements.


Benefits of The Murph Workout and CrossFit

Benefits of CrossFit (Photo via Alora Griffiths/Unsplash)

CrossFit is an extremely popular workout program with a plethora of benefits. Here are some of the benefits of CrossFit:

Cardiovascular improvement

CrossFit routines combine high intensity exercises such as running, push-ups, pull-ups, etc. These challenges work the cardiovascular system and help with improving fitness level.

Strength and endurance

Routines such as The Murph workout combine bodyweight exercises that train the upper body, lower body, and core muscles, helping build strength and muscle endurance.

Mental health

CrossFit workout routines such as the Murphy workout can be physically and mentally demanding. So, when you complete one workout, it helps with building mental toughness too.

Community Building

CrossFit workouts are usually performed in groups that promote a sense of community and support.


As mentioned above, CrossFit workouts are often done as WODs, which have different combinations of exercises. As a result, if you’re into CrossFit workouts, you will often be able to add variety to your routine by following a different WOD each day.



CrossFit routines are designed to accommodate individuals with various fitness levels. Hence, you can do the same WOD regardless of whether you’re a beginner or advanced practioner, but the intensity and reps will vary according to fitness level.

How often should you do CrossFit?

Frequency of CrossFit (Photo via Unsplash/Luis Vidal)

The frequency at which you should complete CrossFit workouts depend on your fitness level, schedule, and goals. However, here’s a guide that will help you understand where to begin:

Beginners: They should start with 2-3 sessions a week and gradually increase as fitness level improves.

Experienced: If you have done CrossFit before, you can aim for 4-5 sessions a week based on your goals.

Advanced/competitive: If you’re taking part in CrossFit events, it’s important to train at least 5-6 times a week and even give yourself enough rest and recovery.


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