The Fit 50 – No.25 Murph

50 Fitness challenges to shake up your fitness journey.

How many can you do?

No.25 Murph

Named as a hero workout by CrossFit, this is a notorious workout in that community. Devilishly simple but tough as nails. Run one mile, then complete 100 pull-ups, 200 push-ups and 300 air squats, follow all that with another one mile run all wearing a 20-pound weight vest.

This one can have the fittest in the world struggling to finish as happened in the 2015 CrossFit games. The problem there may have been their pacing and the extreme heat they were competing in. An achievement is finishing the workout in any time frame. Maybe aiming to get under the hour is a good benchmark.

Run the miles at a solid pace, but not too fast, especially the first mile. Maybe aim for around 10 minutes for it if you aren’t much of a runner. You can then up the exercises that follow, maybe do a split of 5-10-15 or 2-4-6, depending how strong your pullup game is. If you can’t do that many pull ups try a modified Murph without the pull ups.

It is a great test of overall fitness, very few muscles in the body are not utilized. Be well prepared to count the reps during the middle part, it can become difficult to keep track. Concentrating on counting is like another mental test while doing this, but can take your mind off the physical pain.

My Experience – I have only completed Murph twice at the time of writing. Once in a normal commercial gym and the other time at the beach. The gym attempt was in a dark corner of a small local facility. The run was completed on a treadmill, I didn’t really enjoy the experience, it was a bit of a slog.

The second time was at the beach one morning before work, with a friend. Much better experience, although he was faster it was good to have a motivational partner and a beautiful setting. Both times the workout was completed in under an hour but without a weight vest, but the experience was better at the beach. Try and complete it outdoors.

Fun Fact – The fastest competition done Murph with a weight vest is 34 minutes 38 seconds by the CrossFit Legend Josh Bridges. No surprise as he is a former Navy SEAL, as was Navy Lieutenant Michael Murphy who the workout was named after.

Elite Challenge – complete Murph with weight vest in under 45 minutes.

Alternate Test – modified Murph – 1km run, 100 pushups, 150 squats, 1km run

Fit Fifty Challenge – complete Murph in any time frame

Murph at the 2015 CrossFit games was intense

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