The Ultimate Murph Workout Guide: Achieving an Impressive Murph Time

Photo of author

The Murph Workout: A Comprehensive Guide

The Murph workout, also known as the Murph Challenge, is a grueling physical fitness routine that has gained popularity among athletes and fitness enthusiasts worldwide. Named after Lieutenant Michael P. Murphy, a Navy SEAL who was killed in action in Afghanistan, the Murph workout is a tribute to his sacrifice and dedication to physical fitness.

What Is the Murph Workout?

The Murph workout consists of the following exercises, performed in the order listed:

  1. 1-mile Run: Begin the workout with a 1-mile run to warm up your body and get your heart rate up.
  2. 100 Pull-ups: After completing the run, move on to 100 pull-ups. You can choose to perform strict pull-ups, kipping pull-ups, or use a band for assistance if needed.
  3. 200 Push-ups: Following the pull-ups, move on to 200 push-ups. Maintain proper form by keeping your body in a straight line and lowering yourself until your chest touches the ground.
  4. 300 Air Squats: After the push-ups, move on to 300 air squats. Keep your feet shoulder-width apart and squat down until your thighs are parallel to the ground.
  5. 1-mile Run: Finish the workout with another 1-mile run to complete the challenge.

How to Prepare for the Murph Workout

Preparing for the Murph workout requires a combination of strength, endurance, and mental fortitude. Here are some tips to help you master the challenge:

  1. Build Your Endurance: Incorporate regular running and cardio exercises into your training routine to improve your stamina for the 1-mile runs.
  2. Practice Pull-ups and Push-ups: Strengthen your upper body by practicing pull-ups and push-ups regularly. Gradually increase the number of reps to build endurance.
  3. Train with Air Squats: Focus on proper form and technique when performing air squats. Practice sets of 50 to build endurance and muscular strength.
  4. Progress Gradually: Start with modified versions of the exercises if needed, and gradually progress to strict pull-ups and push-ups. Avoid overexerting yourself too quickly, as this may lead to injury.
  5. Stay Hydrated and Fuel Your Body: Proper hydration and nutrition are crucial for optimal performance. Drink plenty of water and consume a balanced diet to support your training.

Tips and Tricks for a Successful Murph Workout

To maximize your performance and get the most out of your Murph workout, consider these tips and tricks:

  1. Break it Down: Break the workout into smaller sets to make it more manageable. For example, you can divide the pull-ups, push-ups, and air squats into sets of 10, 20, or 30 reps.
  2. Use a Weight Vest: For an added challenge, consider wearing a weight vest during the workout. This increases the intensity and mimics the gear worn by military personnel during their training.
  3. Focus on Breathing: Maintain controlled breathing throughout the workout. Inhale deeply during the eccentric phase (lowering) of the exercises and exhale forcefully during the concentric phase (raising).
  4. Pace Yourself: Avoid burning out early by pacing yourself. Find a steady rhythm that allows you to maintain consistent effort throughout the entire workout.
  5. Modify the Exercises: If needed, modify the exercises to suit your fitness level. For example, you can perform jumping pull-ups instead of strict pull-ups, or knee push-ups instead of full push-ups. Gradually work towards performing the exercises in their standard form.

What Is a Good Murph Time?

The time it takes to complete the Murph workout varies depending on individual fitness levels and experience. However, a good Murph time is generally considered to be under 45 minutes. Elite athletes and experienced CrossFitters can often finish the workout in under 30 minutes.

It’s important to note that the Murph workout is a challenging physical feat, and completing it at any time is an accomplishment in itself. Focus on your personal progress and improvement rather than comparing yourself to others.

Setting Goals for Your Murph Workout

Setting goals for your Murph workout can help you stay motivated and track your progress. Here are some factors to consider when setting your goals:

  1. Completion Time: Set a target time that you aim to achieve for completing the workout. Start with a realistic goal based on your current fitness level and gradually work towards faster times.
  2. Exercise Performance: Set goals for the individual exercises within the Murph workout. For example, aim to perform a certain number of unbroken pull-ups or push-ups.
  3. Weight Vest Challenge: If you’re already comfortable completing the Murph workout without a weight vest, consider setting a goal to complete it with a weighted vest for an additional challenge.

Strategies to Improve Your Murph Time

If you’re looking to improve your Murph time, consider implementing these strategies into your training routine:

  1. Interval Training: Incorporate interval training into your running routine. Alternate between moderate-paced runs and sprints to improve your speed and endurance.
  2. Strength Training: Focus on building strength in your upper body, particularly in the muscles involved in pull-ups and push-ups. Incorporate exercises like bent-over rows, bench presses, and tricep dips into your training routine.
  3. Efficient Transitions: Minimize transition times between exercises by practicing smooth and efficient movements. Work on quickly moving from one exercise to the next without sacrificing form.
  4. Progressive Overload: Gradually increase the intensity of your training by adding more repetitions, reducing rest times, or incorporating advanced variations of the exercises.

Celebrating Your Murph Accomplishments

After completing the Murph workout, take the time to celebrate your accomplishments and reflect on your progress. Here are some ways to celebrate your Murph achievements:

  1. Record Your Time: Keep track of your Murph times to monitor your progress over time. Celebrate each new personal record as a testament to your hard work and dedication.
  2. Share Your Journey: Share your Murph journey with others. Post about your experiences on social media or participate in online fitness communities to inspire and motivate others.
  3. Reward Yourself: Treat yourself to a well-deserved reward for completing the Murph workout. Whether it’s a massage, a delicious meal, or a relaxing day off, take the time to indulge and recharge.

Remember, the Murph workout is not just a physical challenge but also a test of mental resilience. Embrace the challenge, stay focused, and push yourself to new limits. Your dedication and perseverance will lead to a stronger, fitter, and more determined version of yourself.


Q: What is the Murph Challenge?
A: The Murph Challenge is a physical fitness routine named after Lieutenant Michael P. Murphy, consisting of a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another 1-mile run.

Q: How long does it take to complete the Murph workout?
A: The time it takes to complete the Murph workout varies depending on individual fitness levels. A good Murph time is generally considered to be under 45 minutes.

Q: Can beginners do the Murph workout?
A: The Murph workout is a challenging routine, but beginners can participate by modifying the exercises and pacing themselves. It’s important to start at a comfortable level and gradually work towards the full workout.

Q: Should I wear a weight vest for the Murph workout?
A: Wearing a weight vest during the Murph workout is optional. It adds an extra challenge and mimics the gear worn by military personnel, but it’s not necessary for everyone.

Q: How often should I do the Murph workout?
A: The frequency of doing the Murph workout depends on your fitness level and goals. It’s recommended to allow enough time for recovery between sessions, especially if you’re new to this type of intense workout.

Q: Is the Murph workout suitable for everyone?
A: The Murph workout can be modified to suit different fitness levels, but it is a demanding routine. Consult with a healthcare professional before attempting the workout if you have any health concerns or pre-existing conditions.

Q: Can I break up the exercises in the Murph workout?
A: Yes, you can break up the exercises in the Murph workout into smaller sets. This can help make the challenge more manageable and allow for better pacing.

Q: Can I do the Murph workout at home?
A: Yes, the Murph workout can be done at home with minimal equipment. Modify the exercises as needed and ensure you have a suitable space for running.

Leave a Comment