The Murph Hero Workout

The Murph is performed worldwide to honor Lt. Michael murphy, a Navy Seal who was killed in Afghanistan in 2005, along with other military serviceman.

This workout is less about competition and more about grit, service, and community. Showing up, working hard, and doing something bigger than yourself.

The Full Murph

For time:

• 1 mile run
• 100 pull ups
• 200 push ups
• 300 air squats
• 1 mile run
• optional: Weighted vest, Men 20lb Women 14lb

Half Murph

For time:

• 800m run
• 50 pull ups
• 100 push ups
• 150 air squats
• 800m run

Quarter Murph

For time:

• 400m run
• 25 pull ups
• 50 push ups
• 75 air squats
• 400m run

Other accomodations can be made to assure participants can complete the workout.

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