The Murph is one of the most well-known workouts in fitness and one of the most humbling.
Don't let its simplicity fool you. No equipment. Just you, your bodyweight, and a mile on either end. But this workout will find every weakness you have and expose it.
In this guide, we'll cover the story behind the Murph, how to prepare, how to tackle the workout itself, and how to recover after you're done.
Who Was Michael Murphy?
The Murph isn't just a workout. It's a tribute.
Navy Lieutenant Michael P. Murphy was a Navy SEAL from Patchogue, New York. On June 28, 2005, he was leading a four-man reconnaissance team in the Kunar Province of Afghanistan as part of Operation Red Wings, a mission to locate a high-ranking Taliban leader.
The team was compromised early. Vastly outnumbered, they came under heavy fire and were split across rugged mountain terrain. In an act that cost him his life, Lieutenant Murphy moved into an open area to get a clear signal, knowing full well he was exposed to enemy fire, so he could call for reinforcements and give his men a chance.
He was shot. He kept fighting. He finished the call. Then he continued to engage the enemy until he was killed in action.
Operation Red Wings resulted in the deaths of 19 American service members including all three of Murphy's teammates and the crew of a rescue helicopter that was shot down responding to his call. It was the single deadliest day for the Navy SEALs since World War II.
On October 27, 2007, Lieutenant Murphy was posthumously awarded the Congressional Medal of Honor, the first member of the Navy to receive it since the Vietnam War.
The workout known as the Murph was Murphy's favorite training session, which he called "Body Armor." He regularly used it to maintain the physical standards demanded by his role. It was later renamed in his honor.
Every rep you do in this workout means something. Remember that.
What is the Murph Workout?
The Murph consists of:
- 1-mile run
- 100 pull-ups
- 200 push-ups
- 300 squats
- 1-mile run
Traditionally performed wearing a 20lb weighted vest (14lb for women). More on that below.
It's most commonly completed on Memorial Day, a tradition that has grown from CrossFit gyms into military units, fire stations, and garage gyms around the world. But you don't need a holiday to test yourself against it.
Should You Wear a Weighted Vest?
The Murph is traditionally done in body armor, or in training, a weighted vest. That's not incidental. It's the point.
Murphy and his teammates trained in the gear they fought in. The vest changes everything. Your run slows down. Your pull-ups get harder. The push-ups grind. What feels like a manageable workout at bodyweight becomes a very different test when you're carrying extra load.
Who should wear a vest:
- You've completed the Murph at bodyweight before
- You can run a mile in under 10 minutes comfortably
- You can string together sets of 10+ pull-ups unbroken
Who should skip the vest:
- It's your first time doing the Murph
- You're still building foundational pull-up strength
- You're managing any shoulder, back, or joint issues
Getting started with a vest: If you want to work toward the vest, start by wearing it on your runs and ruck walks before adding it to the full workout. Build your body armor tolerance gradually. A 10lb vest is a legitimate starting point.
Standard competitive weight: 20lb for men, 14lb for women.
Getting Ready for the Murph
The Murph looks simple. It isn't. Prep work matters, both in the days leading up to it and on the day itself.
Nutrition
This is a long, endurance-based effort. You need proper fuel.
Eat a combination of lean protein and complex carbohydrates a few hours before the workout. Don't eat too close to the start, running on a full stomach is a bad time.
Good pre-Murph meals:
- Chicken breast and brown rice
- Grass-fed beef with quinoa
- Eggs with overnight oats
Hydration
Start hydrating the day before, not the morning of. A general baseline is half your bodyweight in ounces of water per day. For an effort like Murph, push closer to three-quarters of your bodyweight.
At 160lbs, that means targeting around 120oz of water in the 24 hours before you start.
Supplements Worth Considering
- Electrolytes — plain water isn't enough for a workout this long. Add electrolytes before, during, and after.
- Creatine — supports ATP production and muscle endurance. Worth taking daily, not just pre-workout.
- Beta-Alanine — reduces muscle fatigue and supports performance during sustained effort.
- Caffeine — if you already use it, don't stop. Caffeine has consistent evidence behind it for both physical and mental performance.
Warming Up
Don't skip this. A proper warm-up improves your range of motion, raises your heart rate gradually, and reduces injury risk.
Dynamic Warm-Up
Move through full range of motion with control:
- Knee-to-chest pulls
- Butt kicks
- Toy soldiers
- Inchworms
- Bear crawls
Follow that with a light 1-2 minute jog, then walk to recover. Repeat two or three times.
Primer Sets
Run through reduced versions of the workout movements:
- 10 air squats (half depth)
- 10 banded rows or ring rows (in place of pull-ups)
- 10 wall push-ups or knee push-ups
Do this circuit once or twice.
Dynamic Stretching
- Arm circles
- Trunk twists
- Hip circles
- Lunge and reach
- Walking lunges
Keep breathing steady throughout. You want your respiratory system as primed as your muscles.
The Murph Workout
Once you're warmed up:
1-mile run → 100 pull-ups → 200 push-ups → 300 squats → 1-mile run
The key to finishing this without falling apart is breaking it into manageable chunks.
Option 1) Split in half:
- 1-mile run
- 50 pull-ups / 100 push-ups / 150 squats
- 50 pull-ups / 100 push-ups / 150 squats
- 1-mile run
Option 2) 20-round structure (most popular):
- 1-mile run
- 20 rounds of: 5 pull-ups / 10 push-ups / 15 squats
- 1-mile run
This is the version most people land on. Run the first mile, then move through the 20-round tri-set continuously, resting only when needed, then close it out with the final mile.
Find what works for your fitness level and stick to it. The goal is to finish.
Average Completion Times
These are benchmark times based on fitness level (bodyweight, no vest):
| Fitness Level | Time |
|---|---|
| Beginner | 63–70 min |
| Average | 47–57 min |
| Advanced | 37–47 min |
| Elite | Under 33 min |
These are reference points, not requirements. The only real benchmark is finishing and improving on your own time next time you run it.
Post-Workout Recovery
You've earned it. Now take care of your body.
Nutrition
Get protein and carbohydrates in within 30–60 minutes of finishing.
Quick options:
- Chocolate milk and a banana
- Protein shake with oats
Full meals (if you have time):
- Salmon, quinoa, and steamed broccoli
- Pulled pork with roasted sweet potato and greens
- Chicken stir-fry with brown rice and vegetables
Hydration
Keep drinking. Water plus electrolytes. If you have a low-sugar sports drink, now's the time.
DIY electrolyte option: water, a pinch of Himalayan salt, a tablespoon of honey, juice of half a lemon.
Cold Exposure
Cold showers or ice baths post-workout are popular in the training community for a reason, reduced inflammation and faster recovery from the micro-tears that a workout like this creates. It's uncomfortable. It works.
Foam Rolling
Work through your major muscle groups, quads, hamstrings, lats, chest. Spend 45–60 seconds per section, moving slowly. It increases blood flow, breaks up adhesions, and takes the edge off the soreness you'll feel the next morning.
Massage
If you have access to a sports or deep tissue massage, 24–48 hours post-Murph is good timing. It targets the deeper layers of muscle tissue and accelerates recovery significantly.
Ready to Train Beyond the Murph?
The Murph is a great test. But tests are only useful if you're training consistently in between.
If you want a program built around the same principles, functional performance, real-world physical capability, and training that actually carries over explore the HTK All-Access Membership. Seven days free. No commitments.
Train like your life depends on it. Because one day it might.
