7 Workouts That Are Hard Like the Murph

Challenge yourself with these workouts that are brutal like Murph.

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When you think of the Murph workout, a few things should come to mind. The first should be the hero it’s named for - Lt. Michael Murphy who was killed in action in Afghanistan in 2005.

The second thing to come to mind is how tough the workout is. A one-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another mile run, all while wearing a twenty-pound weighted vest or plate carrier.

Murph is regarded as one of the hardest workouts but these workouts that are either variations of Murph or are similar in their design are tough in their own way.

Workout #1 - Modified Murph (No Equipment)

We’re starting this list with a modified version of Murph for times when you have no pull-up bar or weighted vest.

For Time:

• 1-Mile Run

• 100 Push-Ups

• 200 Sit-Ups

• 300 Squats

• 1-MIle Run

Workout #2 - Dumbbell Murph

This dumbbell version of Murph comes from WODwell.

For Time:

• 1-Mile Dumbbell Farmer Carry (50/35 lb DBs)

• 100 Alternating Single-Arm Dumbbell Snatches (50/35)

• 200 Dumbbell Bench Press (50/35)

• 300 Dumbbell Goblet Squats (50/35)

• 1-Mile Dumbbell Farmer Carry (50/35)

Workout #3 - “Chad” Hero WOD

This is a CrossFit hero workout, dedicated to Navy SEAL Chad Wilkinson.

In the same way that Murph is often done on Memorial Day, Chad is done on Veterans Day (US).

For Time:

• 1,000 Box Step-Ups

Complete 1,000 weighted box step-ups as fast as possible, using a 20 inch box and wear a ruck sack, backpack, or weighted vest that weighs 45 pounds for men and 35 pounds for women.

Workout #4 - Angie

For Time:

• 100 Pull-Ups

• 100 Push-Ups

• 100 Sit-Ups

• 100 Squats

Photo: Josh Bridges

Workout #5 - Murph with Rowing

For Time:

• 500 Meter Run

• 100 Pull-Ups

• 200 Push-Ups

• 200 Squats

• 500 Meter Run

Workout #6 - “Celiz” Hero WOD

This is another hero WOD, named for U.S. Army Sergeant First Class Christopher A. Celiz.

For Time:

• 1 Mile Run

• 75 Hand Release Push-Ups

• 75 Air Squats

• 1 mile Run

• 75 Sit-Ups

• 75 Box Jumps (24/20 in)

Wear a ruck sack or a weighted vest.

Workout #7 - “Jared” Hero WOD

This is a hero WOD like Murph, named for U.S. Army Master Sergeant Jared N. Van Aalst.

4 Rounds for Time:

• Run 800 Meters

• 40 Pull-Ups

• 70 Push-Ups