Murph Workout: The Ultimate Bodyweight Full Body Toning and Strengthening Exercise

January 30, 2022 March 29, 2022

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Murph Workout was first introduced to the Crossfit community in 2005 by a navy seal named Michael P. Murphy who was killed in Afghanistan while serving as a Navy Seal on June 28th, 2005. It is a very intense workout that tests your limits of endurance.

Table of Contents

Defining what Murph Workout is

Murph workout is a challenge that consists of a 1 mile run, followed by 100 pull-ups and 200 push-ups and then another 1 mile run and so on.

It challenges your endurance and is the ultimate workout.

What Murph workout means to this community:

Murph Workout is very important to Crossfitters because it gives them the opportunity to test themselves both physically and mentally while putting their bodies to the test.

Since it is a workout that consists of running, pull-ups and push-ups it challenges people's physical limitations since no matter how fit your are, there is always room for improvement. Doing Murph Workout can also be seen as an act of paying tribute to someone who was brave enough to fight for his country.

Murph Workout history:

The history of Murph workout dates back to 2005 when a Navy Seal named Michael P. Murphy was killed in Afghanistan while serving as a Navy Seal on June 28th, 2005. It was said that he had been leading a 4-man SEAL team on a mission to find a key Taliban leader and they were outnumbered by enemy forces which led Murphy to order his team to retreat. Murphy was shot and went down, but got back up to provide cover so the rest of his team could escape.

Murph Workout is a tribute that was created in honor of Navy Seal Lieutenant Michael P. Murphy who gave his life for this country.

Who can do Murph workout

Anyone who is up to the challenge and wants to test their limits can do Murph workout. To be able to complete this workout you need a high level of fitness because it consists of running, pull-ups and push-ups. Furthermore, because it is such an intense workout you should not attempt this unless you are sure that your body can handle it.

You cannot do this workout if you have any injuries and it is best to consult your doctor before doing so. People who are not fit and those who do not exercise regularly should also avoid attempting Murph workout since it will be very hard for them to complete or they might even get injured.

How does Murph Workout work?

Murph Workout works by involving running, pull-ups and push-ups. The running portion is a mile long and it gets progressively harder because you start with 1 mile and add 2 more miles after every 100 pull-ups, 200 push-ups.

How to do Murph Workout

In order to do Murph workout you need a good level of fitness. In the first round there is running, followed by 100 pull-ups and 200 push-ups. Then there is another 1 mile of running and then the cycle repeats itself.

Murph Workout results

Prepare to get fit because you are not going to be able to walk for days once you are done with this workout. Murph Workout will test your physical capabilities but it will also show how much you are willing to push yourself. It is an intense workout that forces you to go beyond the limits.

Murph workout tips

Here are some tips that will help you with your Murph workout:

Start with a shorter distance for the running portion so you do not exhaust yourself before even getting to the pull-ups and push-ups. However, if your goal is to get the full Murph workout you will have to push yourself.
Add 1 mile of running every time you do 100 pull-ups and 200 push-ups until you reach 5 miles.
Do not go all out at first, pace yourself so you are able to complete the whole workout without getting too exhausted. Then once you have your endurance up, go all out.

Murph workout can be a great way to test yourself and see how far you are willing to go in order to get fit. There is no doubt that it pushes you both physically and mentally but if done right, the results will speak for themselves.

The positive effects of doing Murph Workout

The positive effects of Murph workout are evident in your body. When you do this kind of workout not only will you get ripped but it will also raise your endurance levels to the point where you can go on for hours without getting tired.

What equipment is needed to do Murph Workout?

No special equipment is needed to do Murph workout. However, there are some items that will help you with it. For example, if you are doing the 5-mile version of this workout then you need a weight vest or something similar that can carry plates so that you can put on more weight as you get tired.

Improving fitness with Murph workout

Murph workout is a great way to improve your fitness because it puts you through intense physical activity that will test your strength and endurance. Once you are done with this workout you will feel like you can do anything!

Problems with doing Murph workout

Murph workout is not for everyone because it is really intense and some people just do not have the physical capabilities to go through 5 miles of running, 100 pull-ups and 200 push-ups. However, if you are fit enough then give this workout a try because it can make you feel like you are on top of the world!

Murph workout principles

The principles of Murph workout are similar to those of Crossfit because they both challenge your physical and mental limits. How does Murph Workout work? Murph Workout works by involving running, pull-ups and push-ups. For more info, check out the Murph Workout basics page!

The potential side effects of abusing Murph Workout

The potential side effects of Murph Workout are:

Extremely sore muscles and joints. Make sure to take a day off after doing this workout so that you speed up the recovery process and do not injure yourself!

Head rush or dizziness. If you feel like passing out during Murph workout then stop and rest for a few minutes. Then, if you feel like you can go for a bit more then do so but only until the dizziness goes away.

If you feel like Murph workout makes your head spin and gives you a headache then it is probably too intense for you. Keep on pushing yourself and try to reduce the duration of each exercise or maybe even lower the weight.

Murph workout can give you a really intense experience so only do it if you are fit enough for it!

How long before you see results for Murph Workout?

How long will it take before you start seeing results from Murph Workout? It takes around 3 weeks to start seeing results which is great because the significant changes in your endurance will make you feel like a superhero!

Complications with Murph workout

There are not many complications when doing Murph Workout which makes it suitable for everyone. However, here is one thing to keep in mind: make sure to use proper technique when lifting weights or doing pull-ups otherwise you can get injured.

The best time to do Murph Workout

The best part of this workout is that you can do it anytime and anywhere. No equipment is needed so you can work out whenever you want! Just make sure that the temperature outside is not too cold or hot because then your body might not be able to go through Murph workout.

Here are some great ways to do Murph Workout:

5-mile version (recommended):

First, run 1 mile wearing your weighted vest Then, do 100 pull-ups Then, do 200 push-ups And finally run 1 mile again without the vest! 2 or 3 miles version:

Run 1 mile wearing your weighted vest Then, do 100 pull-ups Then, do 200 push-ups And finally run 1 or 2 more miles without the vest!

When doing Murph workout make sure to eat some carbohydrates (for example with milk) and protein (like eggs) before you start because that will give your body energy.

So, now that you know the details for Murph workout it is time to grab those dumbbells and start working out!

Frequently Asked Questions about Murph Workout

Is Murph Workout safe?

Murph workout is safe for everyone except for people who have a medical condition that prevents them from doing intense physical activity. Just make sure to drink some water before, during and after you do this workout in order to prevent dehydration. Which version of the Murph Workout should I choose?

You can choose any version of Murph Workout as long as you make sure to adjust it according to your needs. If you feel like the version with 5 miles is too intense for you then go for either 2 or 3 miles.

Is Murph Workout good for losing weight?

Yes, Murph workout will help you lose weight and also tone up because not only does it involve running but it is also very intense.

How long before Murph Workout gives results?

It takes around 3 weeks to start seeing results which is great because the significant changes in your endurance will make you feel like a superhero!

When should I do Murph workout?

You can do Murph workout whenever you want because it requires no equipment! Just make sure you do it on an empty stomach because that will give your body more energy to go through the intense workout.

What should I eat before Murph workout?

You should eat some carbohydrates (with milk) and protein (like eggs) before you start Murph Workout so that your body can have enough energy to go through it.

What should I do after Murph workout?

After you do Murph Workout you should cool down a bit and eat a post-workout meal with some carbohydrates and protein so that your body can recover faster.

Is Murph workout good for abs?

Yes – doing 100 pull-ups and 200 pushups will work on your abs more than any other ab workout!

What is the hardest part of doing Murph Workout?

The hardest part of doing Murph workout is to get past the 3rd mile. By then your legs and arms might feel like jelly but if you keep going you will see that it has all been worth it!

How long does Murph workout take?

The total time to do Murph workout will depend on you and the version that you choose. The 5-mile version will take around an hour while 2 or 3 miles can be done in half an hour.

Can I go for a run after Murph workout?

After you do Murph workout the best thing to do is cool down and relax. You can also go for a short run (between 1 and 3 miles) since it will help your body recover even faster after doing Murph workout.

Summary and Conclusion

Murph workout is not an ordinary workout; it pushes people to their absolute limits. It consists of running, pull-ups and push-ups which are all things that challenge your physical capabilities but also test your mental strength.

Murph Workout is not for everyone because it pushes you to your limits but if done right, the results are worth it. If you want to make a change in your life then Murph Workout can be a great way to do it.