It’s almost time again! That moment when you’re standing at the start line, butterflies in your stomach, the clock counting down… and you head out on that first 1-mile run.
Each year, CrossFitters across the world come together to take on Murph, a Hero workout that’s been part of CrossFit tradition for well over a decade.
Murph is named after Lieutenant Michael Murphy, a U.S. Navy SEAL who was killed in action in Afghanistan on June 28, 2005. His story is told in the book Lone Survivor—an intense, gripping read we highly recommend—and the movie of the same name (though, as always, the book captures much more of the full story).
Why We Do Murph
Murph isn’t just about physical toughness. It’s about mental grit, honoring the sacrifice of Lt. Murphy and countless others by pushing through discomfort, doubt, and exhaustion.
The workout:
For Time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
(Ideally completed in a weighted vest)
This year, we’ll be running Murph on Bank Holiday Monday, 26th May, with class times at 6:00am, 9:00am, and 10:00am, followed by a BBQ out back!
Bring your favorite food or drinks to share — it’s always an awesome way to celebrate the hard work together.
From The Murph Challenge Website:
“The Murph Challenge is not just a physical test, but also a mental and emotional one. Participants are pushed to their limits and encouraged to keep pushing, just as Lieutenant Murphy did. It’s a powerful reminder of the sacrifices made by our military and a testament to the strength and resilience of the human spirit.”
Not Sure You’re Ready? We’ve Got You!
You might have noticed a few more runs, push-ups, and pull-ups sneaking into your training recently… that’s no accident!
Even if you’re not ready to do the full Murph as prescribed, we can absolutely scale it to suit where you’re at — whether that means sharing the work with a partner, cutting reps, or modifying movements. Don’t let doubt stop you from showing up. We’ll find a version that challenges you without overwhelming you.
How To Approach Murph
There are lots of ways to break up the reps—choose a strategy that plays to your strengths:
1. Unpartitioned:
Complete all 100 pull-ups, then all 200 push-ups, then all 300 squats, in order.
(For the advanced or those really wanting a challenge!)
2. Cindy Style (Most Popular):
20 rounds of:
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
3. Cindy Style with Push-Up Break:
20 rounds of:
- 5 Push-Ups
- 5 Pull-Ups
- 5 Push-Ups
- 15 Air Squats
(Helpful if push-ups tend to burn out early.)
4. 33 Rounds Variation:
33 rounds of:
- 3 Pull-Ups
- 6 Push-Ups
- 9 Air Squats
- 1 bonus round of 1-2-3 reps to finish.
(Perfect if you want to keep moving consistently.)
Thinking About Wearing a Vest?
Before strapping one on, make sure you can perform at least 5 strict pull-ups wearing it.
Kipping with a vest might look cool, but if you don’t have the strict strength to back it up, you’re risking injury and missing the true intent of the challenge.
Strength is never a weakness — build it first.
Don’t Miss the BBQ!
After the workout, stick around to relax, eat, and celebrate with the crew!
It’s one of our favorite community events of the year. Bring food, drinks, your family including the pups, and your biggest smiles — you’ll have earned it.
Let’s honor the spirit of Murph together this year — we can’t wait to see you there.