Murph Workout: What It Is, How It Works, and What You Need to Complete It

What is the Murph Workout?

Murph is one of the most challenging and respected workouts in functional training. It’s a full-body endurance test designed to push your strength, stamina, and mental toughness.

The workout is performed “for time” and consists of:

• 1 mile run
• 100 pull-ups
• 200 push-ups
• 300 air squats
• 1 mile run

Traditionally, it is done wearing a weighted vest, which makes the challenge even more demanding.

Murph is not just a workout—it’s a test of discipline, consistency, and resilience.

The Meaning Behind Murph

Murph was created and inspired by a U.S. Navy SEAL, Michael P. Murphy, who was killed in action.

This workout is performed in his honor and has become a way to recognize and respect all those who have served and continue to serve, protecting freedom and security.

Every rep represents effort, sacrifice, and commitment—making Murph more than just a workout.

Why Do People Do Murph and When Is It Performed?

Murph is widely performed in functional training communities, including Cross Fitness-style workouts and environments similar to Hyrox-style competitions. It’s known as a benchmark workout that allows athletes to test their progress over time.

This workout is most commonly performed during Memorial Day, but many athletes train for it throughout the year as a personal challenge.

Why do it:

• To test endurance and strength in a single workout
• To challenge mental toughness
• To measure progress year after year

Why You Should Train Before Attempting Murph

Murph may look simple—but it’s extremely demanding.

Starting without preparation can lead to:

• early fatigue
• poor performance
• higher risk of injury

Training beforehand allows you to:

• build endurance for the running portions
• develop strength for high-rep movements
• improve pacing and recovery

Preparing in advance is what makes the difference between surviving Murph and completing it strong.

What Do You Need for Murph?

Even though Murph is simple, having the right gear can make a big difference in performance, comfort, and safety.

1. Weighted Vest (Optional but Recommended)

Murph is traditionally performed with a weighted vest.

This increases intensity and makes the workout significantly more challenging.

A lightweight, stable vest designed for running and high-intensity workouts is one of the best options to avoid bouncing and discomfort.

2. Hand Grips (Essential for Pull-Ups)

Pull-ups are one of the hardest parts of Murph.

Grip fatigue becomes a limiting factor quickly.

Using grips helps:

• protect your hands
• improve bar contact
• maintain performance longer

3. Running Insoles (Underrated but Important)

Murph includes 2 miles of running.

Foot fatigue can affect your entire workout.

Insoles help:

• improve comfort
• reduce impact
• maintain stability under fatigue

How to Approach Murph (Strategy Tip)

You don’t have to complete all reps straight.

A common strategy is:

• 5 pull-ups
• 10 push-ups
• 15 squats

Repeated until finished.

This helps manage fatigue and maintain a steady pace.

Over 10 Years Supporting Athletes

At UnbrokenShop, we’ve spent over a decade designing gear for real athletes who push their limits every day.

We focus on:

• durability
• comfort
• performance

Final Thoughts

Murph is simple—but extremely demanding.

With the right preparation and equipment, you can improve performance, reduce risk, and complete the workout with confidence.

Ready for Murph?

Train smart. Stay consistent. Push your limits.

Stay healthy. Stay Unbroken. 💥