Murph is a high-intensity workout that is usually performed in the box or gym. It was named after Lieutenant Michael Murphy, a U.S. Navy officer who was killed in action during the war in Afghanistan in 2005.

This demanding and popular workout consists of running one mile (1.6 km), followed by 100 push-ups, 200 sit-ups and 300 squats, and then running another mile. The training is usually performed with a 9-kilogram weighted vest, which further increases the intensity of the exercise. Although this is the basic formula, there are many adaptations of this training that make it suitable for almost any level.

Murph is a very challenging workout that requires physical and mental fitness. It’s a popular form of training within the boxing community and is often used to test endurance and determination.

When is MURPH celebrated?

Murph has become a popular tradition that takes place on Memorial Day weekend (last Monday of May) in the United States, which is where it originated. 

Memorial Day is a national holiday in the United States that honors the men and women who died while serving in the country's armed forces. Murph training was named after Lieutenant Michael Murphy who was killed during the war in Afghanistan in 2005 while leading his team on a mission.

So, many gyms and training communities, initially in the United States and now worldwide, perform Murph training on Memorial Day as a way to honor the memory of Murphy and all those who have sacrificed their lives for their country.

What is the MURPH WOD?

Perform the following exercises in the shortest possible time:

• 6 km run
• 100 Pull Ups
• 200 Push Ups
• 300 Air Squats
• 6 km run

*This WOD in RX is performed with a 9 or 6 kg weighted vest.

Only a few will be able to perform this WOD and it’s important to keep in mind limitations and individual fitness levels, so we suggest several scaled versions in detail

Is MURPH suitable for any level?

After seeing what Murph training entails in the previous section, you know it’s a high intensity workout that can be very challenging for people with different levels of fitness. Here are some adaptations that make it accessible to different levels:

1. Newbies: If you are new to high intensity training, you can reduce the number of repetitions for each exercise and run a shorter distance. For example, you could do 50 push-ups, 100 sit-ups and 150 squats, and run a half mile instead of a full mile. You can also do the workout without a weighted vest.

2. Intermediate: If you already have some experience in high intensity training, but are not sure you can complete the full Murph, you can do the routine in stages. For example, you could divide the repetitions of each exercise into two or three sets, with a short rest between each set. You could also opt to run a shorter distance

3. Advanced: If you are in good physical shape and are looking for a challenge, you can add additional weight to the vest and/or increase the running distance. You can also try to complete the entire Murph as quickly as possible, or try to do it with very short breaks between exercises.

Regardless of your level, it’s important to listen to your body and make adaptations according to your physical condition. This is essential to avoid injury and maximize the benefits of training.

What equipment do I need for Murph training?

To prepare for this high intensity training we recommend the following equipment:

1. Training clothes: Comfortable and breathable clothes.
2. Weighted vest: The weighted vest normally has a load capacity of 9 kilograms, but you can adapt it to your level. Discover the different picsil weighted vests

1. Grips: To have a better grip when performing exercises on the bar, using grips is highly recommended. Choose whichever grips you find most comfortable and secure. Discover the range of picsil grips 

1. Abmat: An Abmat is a foam pad used to support the back during sit-ups.
2. Stopwatch or watch: A stopwatch or watch is useful for timing your workout and measuring your progress.

Remember that Murph is an intense and demanding workout, so it’s important to make sure you have the right equipment and that you are physically and mentally prepared before you start.