Memorial Day Holiday MURPH

I completed my very first MURPH this morning at CrossFit Lake Charles.  Leading up to it, I was psyching myself out because I absolutely “love” to run and MURPH has plenty of it – hear the excitement in my voice?

MURPH is a CrossFit workout named in honor of Navy SEAL LT Michael Murphy, who was killed in action and then received the Medal of Honor. His honorary workout is as follows:

Run 1 mile.
Do 100 pullups, 200 pushups, 300 air squats (partition as needed).
Run 1 mile.

It is simple… but not easy!  Initially, I was going to go 10 rounds of 10 pull ups, 20 push ups, and 30 squats, but instead opted to go 20 rounds of 5 pull ups, 10 push ups, and 15 squats.  I think this strategy was better because I could chunk the work into smaller bits and keep a steadier pace.  And it showed because I was expecting to finish in over an hour.

If you decided to take the MURPH workout challenge, be sure to post your time below and post whether you did the full, half, and quarter version.

Also, if you’re interested in having a MURPH challenge next year, let me know and we can make it a big party…you know how we do parties!  🙂

Have a wonderful Memorial Day weekend!


  1. Chris Green says

    The Lon-ster and I did the full Murph yesterday at the Garland Fire Department training facility.

    I finished it in 49:58. I used a similar strategy to Robert by breaking the moves into sets of 5/10/15. About halfway through I decided to crank out the remaining squats to give my legs time to recover for the last mile. That allowed me to post a pretty decent last mile with a late surge to get in under 50 minutes.

    I definitely think this should be a group event next year.

  2. Veronica says

    Although I decided not to tackle Murph over the Memorial Day weekend (I might one of these days) I think it is a great idea to make it a group event next year.

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