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Murph is an OG Hero workout. It is named in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y. who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor’.

The purpose of Hero workouts are to not just get a great workout or time – one should remember that you have the privilege to do something that particular Hero can never do again. Keep that in mind if 1) you don’t believe you can finish it 2) you are scared to try it.


Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile

wearing a 20lb vest is optional

You can break up and partition the pullups pushups and squats however you want. For example, one plan is 10 pullups 20 pushups and 30 squats…done 10 times and you are done!


Murph is an aerobic workout. Shockingly, Scott H. has had the gym programming geared towards aerobic work during the summer! It’s like we put thought into the programming and its not just random…

Murph is also a muscular endurance workout. By and large, the pushups are the limiting agent.

A very common and successful plan is to do 50 rounds of 2 pullups – 4 pushups – 6 squats. You do this to avoid burning out on pullups or pushups…if you burn out early, you just screwed up your Murph time.

I’ve also seen plans like 4 pullups, 2 pushpus, and 6-10 squats. So you get the pullups and squats out of the way. Then slowly chip away at the pushups. This supposedly reduces transition times and also reduces the heart rate before the second 1 mile run.

Another tactic is to keep track of round times and set a pace. You do the work and rest if there is extra time left over in the round.

A very common misconception is that Murph is hard to complete just because it is “long”. It is not…it is just hard to complete quickly and RX.

Also, if you still believe you can’t finish long workouts because you haven’t gone that particular long distance, be prepared for a surprise.

Scaling Murph?

If you can’t do pullups and/or pushups yet, you are going to scale Murph. DO NOT SCALE WITH KNEE PUSHUPS. That’s like eating a salad at VooDoo donuts.

Scale with ring rows and bar pushups. Pick a height where you think you can do 15 reps in a row. STICK WITH THAT HEIGHT FOR THE WHOLE WORKOUT! One can not scale down Afghanistan.

I’m looking forward to doing this workout with everyone! 8 am is where its at.

3 Comments on “MURPH STRATEGY”

  1. a quick look at google maps reveals that Voodoo doughnuts is exactly 1 mile from the gym. any chance we have a mobile pullup station?

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