Everything you need to know about Murph | Warm up, modification, nutrition, and post workout necessities.

murph -

Everything you need to know about Murph | Warm up, modification, nutrition, and post workout necessities.


Thank you to everyone who gave the ultimate sacrifice that give me the freedoms I have today. Without you I would NOT be in my comfortable facility making silly videos, training athletes, or enjoying any of the comforts of the modern world.

Thank you to all the families of those Heroes. You may have lost a loved one but they will never be forgotten.


For those that do not know who Murph is or what the workout symbolizes let me give a quick overview.

Murph is a Hero workout we do to commemorate Michael Murphy, a Navy Seal who lost his life on a reconnaissance mission. Operation Redwing

This has become one of the most famous CrossFit Hero workouts.

This workout is typically done on Memorial Day.

We have also seen this workout in two CrossFit Games. 

2015 and 2016

In 2016 Josh Bridges a former Navy Seal and CrossFit games competitor won the workout (Time: 34:38.83)  and afterward said, "...I didn't really want to let anyone else win it."

A Hero workout: 

Since 2005, CrossFit has posted workouts meant to honor the memories of CrossFit service members who made the ultimate sacrifice and exemplary members of the CrossFit community who are no longer with us.

List of all the Hero workouts.

 The Workout

Murph is:

1 mile run

100 Pull-ups

200 Push-ups

300 Air squats

1 mile run

*20lbs vest/14lbs vest.

It is said that this workout is supposed to be done unpartitioned. Unpartitioned means you must complete each piece before moving on. However, unless you are HIGHLY experienced in completing workouts like this I recommend partitioning and even modifying this workout.


Hero workouts are NOT supposed to be easy. They are made to make you suffer and pay your respects to the fallen.That being said, please take your experience into consideration when deciding on how to approach this workout.

I have seen many athletes bring family and friends to the gym who decide that Murph is a good introduction to this style of workout. Some get injured, a few have been to the hospital, and one almost died.

At the end of the day it would be better to bite off too little and go for something more challenging next year than biting off more than you can chew and getting hurt.

BE SMART and do NOT try to convince an inexperienced individual to crush themselves. Here are some ideas on how they can still suffer WITHOUT getting seriously injured.

Partitioned Murph:

Same amount of reps and volume BUT you break up the pull-ups, push-ups, and squats.

There are multiple ways to partition Murph some popular examples include:

Example 1:

1 mile run
20 rounds:
5 Pull-ups
10 Push-ups
15 Air squats
1 mile run

Example 2:

1 mile run
10 rounds:
10 Pull-ups
20 Push-ups
30 Air squats
1 mile run

Example 3:

1 mile run
5 rounds:
20 Pull-ups
40 Push-ups
60 Air squats
1 mile run

Find a rep scheme that makes you feel comfortable enough to continue moving without taking too much rest. Wear a vest if you can handle it. 


Half the reps on everything with NO weighted vest. Unpartitioned or Partitioned. 

A version created for those who want to pay respects but do not have the capacity for full Murph.

800 meter run/1600 meter row

50 Pull-ups/Ring rows

100 Push-ups/Push-ups off box

150 Air squats/Air squats to box

800 meter run/1600 meter row


Murph takes the average person if scaled correctly anywhere from 40-60 minutes. That means there is no need to warm-up for hours. We just need to make sure your legs are ready for some running, you body has the range of motion for all the body weight movements, and your muscles are hot.

Warm-up example:

10 min bike at moderate pace. (Get hot) 🥵 


If you have any range of motion issues go ahead and address them here.

Couch stretch x 2 min each side 
Banded lat stretch x 2 min each side
Pec stretch x 2 min each side


3 rounds:
10 band pull aparts
10 psoas marches
10 standing leg circles each side


2 rounds: (Use a vest here if you are going to in the workout.)
5 pull-ups
10 push-ups
15 Air squats



If you are highly experienced just do what your normally do before a workout. No need to change much.

If this is your first time tackling something this challenging be sure to eat 2-3 hours before the workout and have a nice big meal. A good example: avocado, rice, chicken. Simple, includes carbs, fats, and protein and effective.

If you do not have 2-3 hours to eat before (maybe you are  doing this at 6:30am) have a peanut butter and jelly sandwich at least 30-45 minutes before.

Do not eat fettuccine alfredo to carbo load the day before.

Most people have enough nutrients in their body to handle an hour or two of fitness however newer athletes typically struggle with pacing and having some snacks on hand in case are recommended.

Bring a banana, some juice, or a pb&j to eat if you start crashing during the workout.


DO NOT WAIT UNTIL GAME DAY TO DRINK WATER. The day before you decide to complete Murph PLEASE sip on water an entire day before. Nothing crazy just be sure to consciously drink throughout the day.

On game day bring water with you and if you start feeling thirsty during the workout just take small sips. 

Also please do not go drinking the night before.

Post Workout

As tempting as it is to start drinking for Memorial day once you finish this workout I highly recommend grabbing a protein + carb drink BEFORE.

You will also NEED to stretch and cool down so you do not get sick or injured.

Simple but effective stretch procol:

2 rounds:
Couch stretch x 2 min each side 
Banded lat stretch x 2 min each side
Pec stretch x 2 min each side
Walk for 5 minutes.


Now that you had some recovery food or drink AND stretched and cool down go ahead with your Memorial Day plans.


During the workout do NOT complain. This workout is honor those who gave the ultimate sacrifice. The least you could do is suffer a little.



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