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The Murph Workout

May 16, 2023 | Joel Runyon

Table of Contents

“Murph” Background

Murph is named after Mike Murphy. He was KIA in Afghanistan on June 28, 2005.

Murph called this workout “body armor.”


The Murph Workout

The Murph workout is a tough one.

1 mile run

100 pullups

200 pushups

300 squats

1 mile run

All in a 20lb weight vest or body armor.

The Murph Workout (video)

Want to see what this suck-fest looks like? Watch the couple videos below:

When To Do The Murph Workout

“Murph” is traditionally done by several crossfit gyms on Memorial Day weekend in order to honor soldiers who have fallen in the line of duty. Many Crossfit and non-crossfit gyms will have informal workouts based around “murph.”

Other Hero Wods

  • coming soon

Other Puke Tests

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Joel Runyon

Joel is the founder of IMPOSSIBLE® and MoveWell. In addition to free fitness resources on Impossible Fitness - you can buy performance apparel and supplements on