Learn the Murph CrossFit Workout

Use the Murph CrossFit workout to improve your conditioning in no time.

National Guard Push-Up
The author is a seven-year active member of the Florida Army National Guard.

Many CrossFit workouts were created in memory of fallen soldiers, and they are a great way for recruits to improve their Army Physical Fitness Test scores, since they work different aspects of athleticism at the same time. CrossFit training has helped me run a faster two-mile and perform more Push-Ups and Sit-Ups in the APFT's allotted time than I could before.

One of the toughest workouts is "Murph." Most athletes struggle to finish in under an hour.

The Murph CrossFit Workout

  • 1-mile run
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Bodyweight Squats
  • 1-mile run

Start with a modified version of "Murph," cutting all reps and distances in half. Break up the Pull-Ups, Push-Ups and Squats in any fashion, resting as needed.

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