Murph is a Hero WOD that looks simple on paper, but in reality, it is long, painful and brutally challenging.
Saturday, 7:30 AM. I had my carbs, got on my bike and left home toward my sentence: Murph.
The HERO WOD:
1 mile run (1.6 km)
100 pull-ups
200 push-ups
300 air squats
1 mile run (1.6 km)
The Story
Hero WODs are workouts created by CrossFit in memory of men and women who died in service. After Navy Lieutenant Michael Murphy was killed in Afghanistan in June 2005, CrossFit released the Hero WOD “Murph” in his honour that same August and according to them this is one of the most rewarding hero workouts.
đź”— Original post on CrossFit.com
Almost 20 years later, affiliates around the world still keep the tradition alive by doing Murph in May, especially during the last weekend, which aligns with Memorial Day in the US.
Ah, you might be thinking, now it all makes sense, right?
Murph was one of Mike Murphy’s favourite workouts. He used to call it “Body Armor” and did it on a regular basis.. “Body Armor” refers to the protective gear worn by military personnel to shield vital organs like the heart, lungs, and liver from ballistic and sharp weapon threats.
Wearing a vest makes the WOD even more brutal.
How to Approach It
There is no way to escape the running: you start and end with a mile.
But the 100 pull-ups, 200 push-ups, and 300 air squats? You can break them up however you like. Some options:
- 20 rounds of “Cindy” (a classic WOD): 5 pull-ups, 10 push-ups, 15 air squats
OR - 20 rounds of 5 pull-ups, 5 push-ups, 15 air squats, and another 5 push-ups
I went with option two and did my reps in 20 rounds.
The most challenging part for most people is the push-ups — at one point your arms just burn out so much that looks like they will stop working (but no worries they won’t). Personally, I also felt my left shoulder scream during the pull-ups (but it’s been screaming for a while).
I completed my first Murph RX (without a weighted vest) in 49 minutes. But more memorable than the time or the sore shoulders was watching the next group do their Murph:
shouts, groans, sweat and above all resilience.
Can You Scale It?
Of course — always. Here’s what CrossFit recommends 👇
Global leaderboard
There is even an official site for The Murph Challenge. CrossFit links to it directly — you can see the global leaderboard and results from those who have signed up over the years:
đź”— themurphchallenge.com
On the 2024 leaderboard:
🏅 Amber Caregnato was the fastest woman at 35:30 (RX)
🏅 Sean Chinski was the fastest man at 23:23 (RX)
Why Do Murph?
Here’s my personal motivation.
Big workouts like this always feel special — they unite the community.
I ran my last kilometer with a guy I had never met before. He pushed my pace — I’m not even sure who was helping whom, but we finished together. With all the post-WOD chaos, I didn’t ask his name. But we were there. Together.
It’s also worth remembering that we’re in 2025 and right now, as you read this, countries like Ukraine and Israel are at war. Hero WODs are not just a tribute to those who gave their lives, leaving families behind. For me, they are also a contribution to peace.
Sport and community are expressions of love and life — which, to me, are synonyms for peace. And peace always starts within you and with those around you.
So no matter your level or experience — if your box is hosting a Murph, don’t miss the chance to be part of this movement.
Just remember to keep your own pace (not your neighbor’s), keep expectations low, carb-load the night before, and drink a ton of water.
👉 Ready to do your first (or next) Murph? Tag your box, your workout buddy, or that stranger who ran the last kilometer with you — and share your why.
Let’s keep honoring, sweating, and building peace, one WOD at a time.
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