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Every year, the week before Memorial Day, something shifts at Pittsburgh FIT.
The energy is different. People start asking questions — "Are you doing Murph? What's your plan? Have you been training for it?" — and by the time Saturday the 23rd rolls around, the parking lot is full before the sun is barely up.
If you've never done Murph before, or if you've heard the name but aren't sure what the workout actually involves, this post is for you. And if you're a Murph veteran looking to sharpen your approach with three weeks left to prepare — keep reading, because we've got you covered there too.
Before we talk about the workout, you need to know who it's named after.
Lieutenant Michael P. Murphy was a U.S. Navy SEAL from Patchogue, New York. On June 28, 2005, during Operation Red Wings in Afghanistan, Lt. Murphy was leading a four-man reconnaissance team when they were ambushed by a much larger enemy force. Under fire and severely wounded, he moved into an open area to use his satellite phone to call for help — fully exposing himself to enemy fire to get the signal he needed. He was killed in action that day.
He was 29 years old.
Lt. Murphy was posthumously awarded the Medal of Honor — the first Navy SEAL to receive it since the Vietnam War. Before joining the SEALs, he was known to do a workout he called "Body Armor." CrossFit named it Murph in his honor and introduced it as a Hero workout in August 2005.
We do it every year because remembering people who gave everything — and choosing to do something hard in their name — matters.
Here's the workout in full:
For Time:
Rx'd athletes wear a 20 lb vest (men) or 14 lb vest (women).
That's it. Straightforward on paper. Humbling in practice.
The challenge isn't any single movement — it's the sheer volume. Two miles of running wrapped around 600 reps of gymnastics and bodyweight work. The push-ups are where most people run into trouble. They feel manageable early and they destroy you late.
What's a good finishing time?
Our gym record is 28 minutes with a 20 lb vest. Most members doing the workout solo finish around the 50-minute mark — which is a great target to aim for.
The intended stimulus is to finish in roughly an hour or less. If you're pushing past 90 minutes, the intensity has dropped enough that you should consider scaling — and there's absolutely no shame in that. Scaling is smart training.
Here's the most important strategic decision you'll make before you even start: don't try to do the pull-ups, push-ups, and squats in big unbroken chunks.
The most efficient approach — and the one used by the majority of athletes who finish strong — is to break the middle section into 20 rounds of "Cindy":
5 Pull-Ups → 10 Push-Ups → 15 Air SquatsRepeat 20 times.
Do the math: 20 × 5 = 100 pull-ups. 20 × 10 = 200 push-ups. 20 × 15 = 300 air squats. You're knocking out all 600 reps in small, manageable chunks that keep your heart rate steady and your muscles cycling rather than burning out.
This is the original intent of the workout. Small sets, consistent pace, no heroics early.
Not everyone has pull-ups. Not everyone has a vest. Not everyone has two miles of open road. That's fine — Murph is for everyone, and there's a version for wherever you're starting from.
Intermediate (A) — Full Murph, No VestSame workout, no weight vest. This is a great entry point if it's your first time.
Intermediate (B) — Half Murph with Vest
Beginner — Half Murph, No Vest
Dumbbell Only (no pull-up bar)
No Equipment at All
No Room to Run?Swap each 1-mile run for 500 Jumping Jacks and each 800-meter run for 250 Jumping Jacks.
With a PartnerSplit the reps however works best — one person works while the other rests, or alternate rounds of Cindy. Partner Murph is a great way to experience the workout for the first time and keep the intensity high throughout.
There is no version of this workout that doesn't count. Every person who shows up on May 23rd — whatever variation they do — is doing Murph.
You have three weeks. That's enough time to make a real difference in how you feel on game day — if you're smart about it.
Week 1 (Now): Build volume, stay honest.Focus on accumulating pull-up and push-up volume across your workouts without going to failure. Practice your Cindy partitioning — do 5-10 rounds and note how your push-ups feel in rounds 7-10. That's your warning system. Work on your mile pace with a couple of easy 10-15 minute runs. Don't crush yourself.
Week 2: Simulate the middle section.Pick a day and do 20 rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats) — no runs, just the middle section. Time it and note where your push-ups start to slow you down. This is your most valuable data point going into Murph. The rest of the week, keep your training moderate.
Week 3 (Deload): Less is more.Reduce your volume significantly. Short, sharp sessions — a few sets of pull-ups, some light running, some mobility work. Your body needs to be fresh on the 23rd, not beaten up. Trust the work you've already done.
A few practical tips:
On Saturday, May 23rd, Pittsburgh FIT is hosting our annual Memorial Day Murph — open to absolutely everyone. Members, friends, people who have never been here before. Heats at 7AM, 8AM, and 9AM. Free to attend. Food and drinks after.
Register using the link below so we know you're coming.
Hard things done together mean something. We'll see you on the 23rd.
Free Murph Workout (5/23) JOIN US!
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