MURPH
WORKOUT
What It Is and
How to Do It
Murph Workout
What is a Murph
Workout?
The "Murph" honors
Lieutenant Michael P.
Murphy, a U.S. Navy SEAL. It includes:
✅ 1-Mile Run
✅ 100 Pull Ups
✅ 200 Push Ups
✅ 300 Squats
✅ 1-Mile Run
Murph Workout
How do I train for a
Murph Workout?
Focus on cross-training
while increasing body-
weight fitness capacity.
Murph Workout
1
ONE-MILE
RUN
Targets
: Cardiovascular endurance, quadriceps, hamstrings, glutes and
calves.
2
100
PULL UPS
Targets
: Lats, biceps, rhomboids, trap,
shoulders, forearms
and core.
3
200
PUSH UPS
Targets
: Chest, shoulders, triceps, back, abs and core muscles.
4
300
SQUATS
Targets
: Legs, glutes,
quads, hamstrings, hip
flexors and core.
1. 1-Mile Run
2. 100 Pull Ups
3. 200 Push Ups
4. 300 Squats
5. 1-Mile Run
SCREENSHOT WORKOUT
Full Workout
Can I adapt a Murph?
Start and end with a 1-mile
run, and break the strength
reps into 20 rounds of:
– 5 Pull-Ups
– 10 Push-Ups
– 15 Air-Squats
Murph Workout
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