BONUS BLOG: The Murph WOD – What It Is & How To Tackle It
Murph is more than just a workout — it’s a tribute.
What Is Murph?
Every year, on Memorial Day weekend, CrossFit boxes around the world take on “Murph,” a Hero WOD (Workout of the Day) in honour of Navy Lieutenant Michael P. Murphy, a Navy SEAL who was killed in action in Afghanistan in 2005.
The workout is brutal, yet simple in structure:
The Full Murph WOD:
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
(All done wearing a 20lb weighted vest or body armour)
Why It Matters
This WOD isn’t about your time.
It’s about mental grit, honouring sacrifice, and challenging yourself to push past what’s comfortable.
Even if you’re not in the military or a CrossFitter, Murph is a raw reminder of what real effort looks like. It’s a test of strength, endurance, and heart.
Can I Scale It?
Absolutely — and you should, especially if it’s your first time or you’re returning from injury.
Scaling Options:
No weighted vest
Partitioned reps (e.g. 20 rounds of 5 pull-ups, 10 push-ups, 15 air squats)
Reduced reps (Half Murph or Quarter Murph)
Substitute rows or ring rows for pull-ups if needed
How To Fuel For Murph
Before:
1–2 hours before: Balanced meal with protein, complex carbs, and some fat
(e.g. oats with protein, nut butter + banana)30 minutes before: Light, fast-digesting carb if needed
(e.g. rice cake, fruit or hydration mix)
During:
Hydrator blend is a great choice between bodyweight sets to prevent cramping
Electrolytes help keep the engine running without burnout
After:
Protein within 45 mins (e.g. Wild Haggis Whey or smoothie)
Stretch and rehydrate — the delayed DOMS will creep in
Eat a hearty recovery meal with plenty of carbs and salt
Recovery Tips
Take a walk that evening
Ice or contrast showers for inflammation
Sleep is non-negotiable
Plan a mobility-focused session the day after — not another beatdown
Final Thoughts
Murph isn’t about winning. It’s about showing up, pushing forward, and reflecting on those who gave everything.
Whether you're doing it solo, with a gym, or scaled — just doing it means something.
