Male athlete Murph workout

The Story Behind the Murph Workout

The Story Behind the Murph Workout

What does a Murph Workout Consist of?

As part of the workout, wear a 14 lbs. (6kg) weight vest for women and a 20 lbs. (9 kg) weight vest for men.

1-mile Run: Begin with a 1-mile run. This can be done outdoors or on a treadmill.

100 Pull-ups: After completing the run, move on to 100 pull-ups. These can be done using various grips, such as chin-ups or pull-ups, and can be broken down into sets as needed.

200 Push-ups: Following the pull-ups, perform 200 push-ups. You can modify these on your knees or against a wall if needed. These can also be broken down into sets to manage fatigue.

Photo: CTTO

300 Air Squats: After completing the push-ups, do the 300 air squats. These are bodyweight squats where you lower your body until your thighs parallel the ground.

1-mile Run: Finally, finish the workout with another 1-mile run, completing the same distance as the first run.

The Murph workout is quite challenging as the participants strive to complete the entire workout as quickly as possible. However, for beginners or those with physical limitations, there are scaled versions available. More than just physical endurance, the spirit of Murph's workout embodies mental toughness.

Photo: CTTO

The challenge is tough due to this intense workout routine. It is physically demanding as it involves a combination of cardiovascular exercises, such as running and high-repetition bodyweight movements, like pull-ups, push-ups, and squats. It has become a tradition on Memorial Day in the United States, as gyms and individuals across the country participate to pay their respects to fallen soldiers.

Some Tips for the Murph Workout

  • Many people choose to wear a weighted vest during the workout to increase the intensity, though this is optional.
  • Breaking up the repetitions into smaller sets and taking short breaks can help manage fatigue and make the workout more manageable, especially when you are new to this level of intensity.

Photo: CTTO

  • Maintaining proper form throughout the exercises is essential to prevent injury.
  • Listen to your body and scale the workout based on your fitness level and capabilities.¬†

Importance of Murph Workout

The Murph workout holds significance for several reasons:

Honoring Sacrifice: The workout is named after Lieutenant Michael P. Murphy, a Navy SEAL who made the ultimate sacrifice in service to his country. Participating in the Murph workout is a way to honor his memory and the sacrifices of all armed forces members.

Physical Challenge: The Murph workout is incredibly difficult, combining running with a high volume of bodyweight exercises (pull-ups, push-ups, and air squats). Completing the workout requires physical strength, endurance, mental toughness, and determination.

Photo: CTTO

Community and Camaraderie: It often brings people together, fostering community and camaraderie. Many gyms and fitness groups organize Murph workouts on Memorial Day or other occasions, allowing participants to support and motivate each other through challenging workouts.

Fundraising and Awareness: Some Murph workouts are organized as fundraising events, with participants raising money for charitable organizations that support veterans and their families. This helps raise awareness about the sacrifices made by military personnel and supports those in need.

Photo: CTTO

Personal Growth: Completing the Murph workout can be an empowering experience for personal growth. It can push individuals beyond their comfort zones and reveal what they can achieve through dedication and perseverance. Overcoming a significant physical and mental challenge can instill a sense of accomplishment and pride.


The Murph workout is a challenging physical and mental exercise that requires endurance, strength, and mental toughness. It is beneficial for its physical effects and holds symbolic meaning. It provides an opportunity to pay tribute, remember, and support those who have served in the military.