Hero Wod
MURPH
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
What Is the Murph Workout?
People who take on this CrossFit routine do a one-mile run, knock out a whopping 100 pull-ups, 200 push-ups and 300 squats, then round things out with another one-mile run. Per the organization's rules, men and women wear a weight vest that weighs 20 or 14 pounds, respectively.
"It's definitely a tough workout," says Jenna Stankus, CSCS, a certified strength and conditioning specialist, CrossFit coach and owner of Hardwired Fitness in Schenectady, New York. Still, she says you won't hear anyone complain about doing the workout.
Why? Because the Murph is more than just a workout. It's a Hero WOD. These WODs (workouts of the day) are tributes to a fallen first responder or member of the military.
"[They] are meant to be challenging in order to honor the sacrifice that these soldiers have made in defense of our freedom," says Alison Heilig, CPT, certified trainer, CrossFit coach and author of ?The Durable Runner?.
The workout was named after Navy SEAL Lt. Michael P. Murphy, who was killed in action in Afghanistan in 2005, according to CrossFit. After his death, he was awarded the Congressional Medal of Honor for his bravery.
The Murph was a favorite workout of Lt. Murphy, although he called it Body Armor, per CrossFit. The story of Lt. Murphy (and the other members of SEAL Team 10) is told in the book ?Lone Survivor,? as well as a movie by the same name.
Many CrossFit boxes and individuals even sign on to take part in the official Murph Challenge, an annual fundraiser hosted by Forged that benefits the Lt. Michael P. Murphy Scholarship Foundation.