2023 MURPH with Get Fit EGV

If you are thinking about doing MURPH with us and the workout looks a little daunting, know that you can always perform a variation of it.

The Murph is one of the most well-known Crossfit® workouts. It was the favorite workout of Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005 at the young age of 29.

He was awarded the Congressional Medal of Honor after his death.

Murph workout itself consists of a one-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another one-mile run, all done consecutively with a 20lb weighted vest.

You do not need to perform this workout with a weighted vest though and everything is scalable.

This Hero WOD first appeared in CrossFit in 2005 and is usually performed on Memorial Day.

Here are some variations of this workout to consider: 1/2 mile run 50 pull-ups 100 push-ups 150 squats 1/2 mile run

OR 4 rounds of: 1/2 mile run 25 pull-ups 50 push-ups 75 squats

100 pull-ups??

I can't even do 3...I can barely do 1... If this is you, not to worry! Try Australian Pull-ups or Pull-ups with resistance Bands

Push ups got you like wuh? Try knee push-ups or push-ups to a raised surface.

Don't like running or not enough space? Replace the 1 mile run with jump ropes or rowing!

It is said that 8 minutes of moderate jump roping is equivalent to 1 mile.

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