CrossFit's Murph Workout Honors U.S. Navy SEAL Lt. Michael P. Murphy
CrossFit's Murph workout is a high-intensity routine combining strength training, cardiovascular exercise, and functional fitness. Named after U.S. Navy SEAL Lt. Michael P. Murphy, who was killed in Afghanistan on June 28, 2005, the workout was introduced on August 18, 2005, and has since become a Memorial Day tradition in many CrossFit gyms and the broader fitness community. The Murph workout consists of a 1-mile run, followed by 100 pull-ups, 200 push-ups, and 300 air squats, concluded with another 1-mile run. The middle movements (pull-ups, push-ups, and squats) can be partitioned as needed, with a common partitioning being 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats. Participants may also wear a 14/20-pound weighted vest, though performing it without a vest is a sensible training choice for those without the required capacity. CrossFit provides official time guidance for different versions, with the Rx (prescribed) version typically taking 36–46 minutes.
