Developed by Chandler Smith*
MURPH TRaining PLAN
Interested in doing the Murph workout to honor Lieutenant Michael Murphy MAY 2020
Murph: The Workout
this year? Whether your goal is to improve your best score, finish the workout, or
1 2
improve your fitness enough to participate in some form of the workout, there are some Run 1 mile
Beginner: All: 4 Rounds
workouts here for you! This training plan includes three levels of programming to reflect 100 Pull-Ups Run/walk 1.5 mile 1 min Push-Ups
Intermediate: 1 min Air Squats
the previously mentioned goals, and these workouts can be used in conjunction with your Run 1 mi / walk 2 mi / 1 min Rest
200 Push-Ups
current training plan or on their own! The Murph is listed to the right and can be done with Run 1 mi Score is total reps
300 Air Squats Expert:
a vest, straight through, or in a rounds-for-time format in which the runs are completed
Run 2 miles / Walk 1 Intermediate/Expert:
as bookends and the middle exercises are partitioned as needed. Let's get after it! - Chandler Run 1 mile miles / Run 2 miles 5 min AMRAP 10 Pull-Ups
3 4 5 6 7 8 9
Beginner: At 0 min, run 1 Beginner: Every Minute on All: 4 Rounds for Time All: Run 800m. Rest an All: 15 Hand Release
mile for time. Walk/Run 2 the Minute (EMOM) for 10 Run 300m amount equal to the Push-Ups
REST DAY miles at an easy pace minutes, do a max dead Lunge 100m length of your run, and try 15 Seconds Push-Up
If you're going to move, try afterwards hang bar hold to pace the runs to where Plank
to keep the intensity low Once complete, rest 10 mins Beginner: REST DAY they all take around the 15 Burpees
(Heart rate at 140 BPM or Intermediate: At 0 min and Accumulate 50-75 push-ups Walk 1.5 miles after same time 15 Seconds Push-Up
lower). Think walking, 10 minutes, run 1 mile, jog 2 (Sub kneeling push-ups if necessary) Plank
mowing the lawn, etc. If you miles at an easy pace after Intermediate/Expert: Beginner: 4 rounds
do more, make sure you both miles complete All others: EMOM 10 mins Run an easy three miles Intermediate: 6-8 rounds Beginner: 4 rounds of
can recover from it! 6-10 Strict Pull-Ups after Expert: 10 rounds above
Expert: At 0/10/20 minutes, Rest 10 minutes Intermediate/Expert:
run 1 mile. Walk 1 mile for Tabata Push-Ups 8 rounds: 6 rounds of above
cool down after 20 sec on 10 sec rest
10 11 12 13 14 15 16
All: “Cindy” Experts: With Vest All: 4 Rounds
As Many Rounds as All: For Time - 10/9/8/7...1 All: Run for the entirety 1 min Push-Ups
Possible (AMRAP) in 20 min Jumping Lunges of your goal time for 1 min Air Squats
REST DAY REST DAY Burpees REST DAY Murph. Pick a pace you 1 min Rest
5 Pull-ups (Substitute: bent over Hand Release Push-Ups can both sustain for that Score is total reps
rows) Rest 10 minutes THEN duration and that you Rest 10 minutes THEN
10 Push-ups (Substitute: knee Beginners: Jog 1 mile can recover from. Intermediate/Expert:
push-ups) Intermediate/Expert: 5-minute AMRAP
15 Air Squats Run 1.5 miles 10 Pull-Ups
17 18 19 20 21 22 23
Beginner: At 0 min, run 1 All:15 Hand Release All: 4 Rounds for Time All: Walk for at least 30 MURPH
mile for time. Walk/Run 2 Push-Ups Run 400m minutes. Hydrate and
miles at an easy pace after 15 Seconds Push-Up Plank 50 Air Squats stretch. Look up the
REST DAY Intermediate: At 0 min 15 Burpees Once complete, rest REST DAY story of LT Murphy so Run 1 mile
and 10 mins run 1 mile. 15 Seconds Push-Up Plank 10 min that you've got 100 Pull-Ups
Jog 2 miles at an easy pace Beginner: THEN something to draw
200 Push-Ups
after both miles complete 4 rounds of above Beginner: Run 1 mile motivation from when
Expert: At 0/10/20 Intermediate/Expert: Intermediate/Expert: the workout gets 300 Air Squats
minutes, run 1 mile. Walk 6 rounds of above Run 2 miles toughest. Run 1 mile
1 mile after
*Chandler Smith is a U.S. Army Officer, 2x CrossFit Games athlete, placed 15th at the 2019 CrossFit Games, and NWCA Division 1 Academic All American.
