Many of us aren’t able to do the full Murph this year as gyms across the country are closed down 🙁 

The Murph Challenge is an intense CrossFit workout named after Lieutenant Michael Murphy.  Based on a workout that Murphy created in Afghanistan called Body Armor, the Murph Challenge was established to honor his memory. It includes a 1-mile run, 100 pull ups, 200 push ups, 300 squats, and a second 1-mile run — all while wearing a 20-pound armored vest

Every year Shore Cross Training holds a big fundraiser for Unbroken Warriors, a local non-profit dedicated to treating soldiers suffering from PTSD.  We are so disappointed that our big event won’t take place this year.

I know a lot of you would like to do the workout at home, and still challenge yourself to push past your limits.  We have some variations to the Murph workout that you can do at home. We hope you post your modification and scores!


  • 1 mile run
  • 100 Burpee sprawls
  • 200 pushups
  • 300 squats
  • 1 mile run


  • 3/4 mile run
  • 50 burpee sprawls
  • 100 pushups
  • 150 squats
  • 3/4 mile run


  • 1/2  mile run
  • 25 burpee sprawls
  • 50 pushups
  • 75 squats
  • 1/2 mile run

Good luck!!

1 Comment

Trish Z. · May 25, 2020 at 11:28 pm

Couldn’t do. Only 2nd time in 5 years I missed 🙁

Comments are closed.