Preparing for Murph:
A Three-Week Training Plan

Memorial day is coming up, and you keep hearing about this “Murph” business?

So… what is ‘Murph’?

Murph is a workout known in the CrossFit community to honor Lt. Michael P. Murphy, a Navy SEAL killed in action in 2005. Many CrossFit boxes participate in a fundraiser every Memorial Day to raise money for the LT. Michael P. Murphy Memorial Scholarship Foundation. Here’s a little more background on LT. Murphy and his bravery:

LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire to radio his position to SOF Quick Reaction Forces. Though injured, LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory though The Murph Workout.


‘Murph’ the WOD:
(and yes, you’re reading those reps correctly– it’s a brutal one!)

1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run

* if possible, wear a weighed vest, 20 pounds or more.



You may want to do these workouts instead of the daily WOD or could be done in addition to. Depending on what your goals are and where you’re at now, plan to do one or both days per week to help prepare yourself for the big day.

Week one:
Day 1:  3RFT- 200m run, 15 pull-ups, 30 push-ups, 45 air squats, then finish with a 200m run
Day 2:  800m run, 30 pull-ups, 60 push-ups, 90 air squats, 800m run

Week two:
Day 1:  3RFT- 400m run, 20 pull-ups, 40 push-ups, 60 air squats, then finish with a 400m run
Day 2:  1200 run, 40 pull-ups, 80 push-ups, 120 air squats, 1200m run

Week three:
Day 1:  1-mile run, 30 pull-ups, 60 push-ups, 90 air squats, 800m run, 20 pull-ups, 40 push ups, 60 air squats, 400m run
Day 2:  3RFT- 200m run, 10 pull-ups, 20 push-ups, 30 air squats, then finish with a 200m run

*Put at least two days between each workout. Also, leave at least two days between your last training session and Memorial Day Murph to allow for adequate rest.

Make sure you are getting in sufficient mobility work including foam rolling and stretching.



Experiment during your training with some different strategies to see what works best for you.

1) Consider breaking up the reps into rounds of 5 pull-ups, 10 push-ups and 15 squats.
2) If you plan to wear a weighted vest, wear the vest during your training.
3) If you know that you might burn out quickly on the push-ups I recommend you do five reps, pause momentarily then finish the last five reps.
4) Go as quickly as you can on air squats without burning out. Don’t break them up any smaller than 15 reps at a time.

This is a very tough workout so be mentally prepared! Also, be sure to keep LT. Murphy and his courageous acts in your thoughts as you fight through each rep!

Sign up for Memorial Day Murph HERE!