Few fitness challenges carry quite the same weight (or heart) as the Murph workout.

Named after the late Navy Lieutenant Michael Murphy, who died in the line of duty serving in Afghanistan in 2005, the workout rose to prominence as a way to honor Murphy's legacy, as well as veterans and active duty servicemembers. (It was Murphy himself who created the routine as a way to stay fit while deployed.)

Annual Murph challenges now occur nation-wide, usually on Memorial Day. Yet the workout itself has launched official and non-official fitness programs, spin-off challenges, and a slew of inspired intensive trainings sessions, including even one here with Tonal.

At its core, the Murph workout will push you, physically and mentally. That's the point. Modified versions of the Murph workout exist, and are presented and explored with important details below.

We recommend beginners adjust the standard Murph workout to realistically accommodate their current fitness levels. Doing so should never make you feel your contribution to honoring Lt. Murphy's legacy is diminished. On the contrary, you're showing up, pushing yourself, and embracing something new.

35-65+ Minute Duration

Full Body | | Mental Fortitude | Endurance | Strength Program

~450-900+ Calories Burned

(2) 1-mile runs | 4 Different Exercises

Recommended Hero WOD-style variations 1x/Week

Murph Workout: Example Routine

The standard, benchmark Murph workout that's become a symbol of physical and mental grit follows a set protocol:

1-mile run (self-paced)
100 pull-ups
200 push-ups
300 bodyweight squats
1-mile run (self-paced, to finish)

An "unpartitioned" Murph workout is one that completes this regimen as-is.

However, it's worth keeping in mind this is a highly intense workout. Even extremely fit, active adults will find likely themselves pushed to both their perceived thresholds and taking several rest breaks. They don't call it a "challenge" for nothing!

Likewise, you may consider splitting the exercises into more manageable intervals (ex: 10 sets of 10 push-ups), or splitting the workout 50-50 between you and a buddy. Always take rests between rounds as needed, and set yourself up to be proud of your performance.

Warm-up & Cool-Down

Due to its high volume of reps and its full-body intensity, it's critical to warm-up before starting a Murph workout challenge. A high-quality warm-up prepares your joints, raises your heart rate, gets the blood pumping to key muscles.

Similarly, a post-Murph workout cool down helps regulate your breathing and encourages your body to better recovery and regulate soreness.

Warm-Up (~10 mins)

400 meter jog
Arm swings and shoulder rolls (1 min each)
Dynamic lunges with torso twist (1 min)
Scapular pull-ups (1 min)
Jumping jacks (1 mins)

Cool Down (~8-10 mins)

Gentle jog or walk (2-4 mins, bringing your heartrate down)
Chest opener stretch (1 min)
Hip flexor stretch (1 min
Forward-fold hamstring stretch (1 min)
Child's pose breathing (1-2 mins)

Estimated Calories Burned

The total calories burned during a Murph workout will vary a lot. Your intensity, pacing, number and length of breaks, and whether or not you're wearing its traditional weighted vest all contribute to your total calorie expenditure.

That said, the focus of this workout isn't to torch calories. It will likely burn many given its intensity, but it's also meant to be reflective, intentional, and intrinsically motivating.

Women 120-150 lbs: 420-550 calories burned
Women 150-180 lbs: 550-690 calories burned
Men 150-180 lbs: 580-740 calories burned
Men 180-220+ lbs: 740-900+calories burned

Recommended Number of workouts

Most people look to perform the Murph workout annually, on or around Memorial Day.

Yet its spirit and even some of its direct splits can be integrated into a balanced workout regimen once every few weeks, particularly when using exercise as means to challenge and grow your mental resilience.

A Murph workout may also be beneficial for:

Athletes, 1x/month, often as a test of endurance or part of a coach-led program centering conditioning.
Experienced CrossFitters, where the Murph challenge was first popularized. Some CrossFit programs may complete modified versions more frequently, such as half or quarterly group Murphs.

Muscle Groups Targeted

As both a workout with both cardio and strength-training elements, the Murph workout challenges many major muscle groups across your full body:

Major muscle groups worked:

Upper body: Chest, back, and shoulders
Core
Lower body: Quads, glutes, hamstrings, and calves

Key individual muscles worked:

Latissimus dorsi
Pectorals
Deltoids
Quadriceps
Abdominals

This full-body combo can help support many fitness goals: endurance, functional strength, and even improved overall athletic performance. Its high-volume nature also develops both strength and stamina gains — benefits that cross over into so many parts of daily life.

Equipment Used for Murph Workout

Traditionally, the standard Murph workout requires minimal equipment. Just a pull-up bar and, optionally, a 20-lb weighted vest (for men) or 14-lb vest (for women).

If you don’t have access to a bar or gym, consider:

Substituting pull-ups with inverted rows using a sturdy table or TRX bands.
Do push-ups on knees or against a wall, if needed.

Who This Workout is Most Effective For

The spirit of the Murph workout makes it a moving way to dig deep, push past your perceived limits, and prove the depths of your inner grit.

We do recommend the full standard "unpartitioned" Murph workout is best suited for athletes who crave challenge, structure, and purpose in their training. Especially those with a background in CrossFit, endurance sports, or military-inspired fitness.

Yet the Murph workout resonates deeply with so many people motivated to honor service members’ sacrifices. Beginners can adjust reps and running distances, while more confident or seasoned athletes can chase personal bests, join Murph teams, or use weighted vest variations to dial up that commitment.

Answers to FAQs about Murph Workout

There are lots of ways to modify, or “partition,” Murph workouts to better pace yourself.

The most common format is through splitting up the reps themselves. For instance, doing 20 rounds of 5 pullups, 10 push-ups, and 15 air squats. It's also popular to complete the unpartitioned Murph workout amongst a team or group.

These spit-based approaches help make the challenge far more accessible to a wider group of people. Adjust for yourself accordingly.

Yes, the Murph workout is considered one of the toughest WODs due to its sheer volume, mental demands, and individual calories burned. It’s a true test of endurance, not to mention deep mental fortitude, often performed to honor fallen heroes rather than simply as a vanity fitness test.

Though remember, it's generally not used as part of one's regular weekly routine whether at a CrossFit gym or otherwise.

Absolutely, but it's probably important to do it broken apart or scaled down.

For example, you may explore a “half" or "Mini Murph” challenge which contains half the reps and run distances, or use assistive bands for pull-ups. The key is being realistic with yourself, building consistency, and practicing proper form across things like push-ups and pull-ups before tackling this challenge outright.

There's lots of ways you can fuel your body here.

Generally, you'll find experts guiding practitioners to opt for slow-digesting carbs and lean protein sources before WOD sessions (e.g. oatmeal with peanut butter, or eggs with whole-grain toast can be great pre-workout food options).

Also, remember to stay hydrated and try avoiding heavier or high-fat foods.

Concluding words on Murph Workout

The Murph workout is a tribute — to courage, to community, and to discipline and perseverance. Not to mention its straightforwardness may strike some people as deceptive.

The challenge demands extreme levels of physical and mental willpower across full-body endurance. To get there, be ready to push past your comfort zone.

Whether you’ve done it before and are chasing faster Murph workout times, curious about tracking its calories burned, or simply honoring what this regimen represents, this Hero WOD connects you to something bigger.

Murph Workout: How To Try This Hero WOD Challenge

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