THE MURPH workout first appeared as a CrossFit WOD back in August of 2005. A grueling test to be sure, this beastly adventure consists of:

• 1 mile run immediately followed by
• 100 pullups
• 200 pushups
• 300 air squats
• And you finish after ANOTHER 1-mile run…all completed FOR TIME!

PHEW…even typing that workout I get a little winded, and if you have ever knocked it out, you might as well. This workout is a fitness TEST and simply completing it means you are pretty damn fit. And those that complete it WEARING A WEIGHT VEST are in their own class indeed…and wearing a weight vest is exactly what Navy Lieutenant Michael “MURPH” Murphy did when he created this workout. You see, this is not just an incredibly tough workout that will test the mettle of anyone who does it, it is really a tribute…as while many workout junkies may feel like superheroes while knocking this one out, it was named for an ACTUAL hero that saved lives, while giving up his own in the process…

Lieutenant Michael Murphy was a Navy Seal and in 2005, he and 3 other Seals were caught in a crossfire by the Taliban on a rocky mountainside in Afghanistan. As the bullets hit all around them and the situation looked as bleak as it could possibly look, Murph made a decision…and in an effort to secure better reception on his satellite phone, he made is way to an open clearing. Caught in the onslaught of enemy fire, Lt. Murphy completed the call for help and even signed off with a “thank you” as he was struck with a bullet. Even then, he made is way back to cover and continued the fight.

Sadly, of his team, only one man survived, thanks to the bravery of Lt. Murphy. For his actions, Lt. Michael “Murph” Murphy was awarded the Congressional Medal of Honor posthumously.

The workout listed above was nicknamed “body armor” by Murphy himself and was a favorite of his as he stayed in shape for the missions ahead. He completed the exercises wearing heavy body armor which sees many Cross fitters wearing a weight vest as they complete the challenge. (usually 20lbs for men and 14lbs for women) But even with no weight added at all, the MURPH will challenge even the fittest in any Box.

If this is your first time trying to conquer this one, it is likely you will have to break up the reps. For instance:

• 10 sets of 10 pullups
• 10 sets of 20 pushups
• 6 sets of 50 squats

No matter how you do it, The Murph will definitely test your will and your overall fitness. And when you do knock it out, take some time to think about the brave man this fitness challenge was named for, as well as all the other brave men and women who have given so much for our freedoms!