30 CrossFit Murph Workouts in 30 Days – What Happens to Your Body?

You read that right. And one crazy guy decided to do it.

Have you ever wondered what would happen to your body, how would it change, if you did one CrossFit Murph workout every day for 30 days?

Thankfully, you don’t need to go through the excruciating pain of doing it to find that out. There is one crazy guy named Jonne Tilli, from Sweden, who did just that.

Now, in case you don’t know, the CrossFit workout Murph is named after Lieutenant Michael P. Murphy, a United States Navy SEAL who was killed in action in Afghanistan in 2005. It is often performed on Memorial Day in the United States as a tribute to fallen soldiers.

In a nutshell, this is what the workout consists of:

  • 1-mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 squats
  • 1-mile run

The WOD Murph is known for its difficulty due to several factors:

  1. Volume: The high volume of repetitions involved in the workout is physically demanding. Performing 100 pull-ups, 200 push-ups, and 300 air squats in a single session is a significant challenge for most individuals, even those who are physically fit.
  2. Cardiovascular endurance: The two 1-mile runs, positioned before and after the bodyweight exercises, require a considerable amount of cardiovascular endurance. This places additional strain on the body, especially after completing the pull-ups, push-ups, and air squats.
  3. Muscular endurance: The workout targets multiple muscle groups, including the upper body, lower body, and core. Performing such a large number of repetitions tests the muscular endurance of these muscle groups, leading to fatigue and muscle burnout.
  4. Mental toughness: The cumulative fatigue and physical demands of the workout can be mentally challenging. Pushing through the workout requires mental toughness and the ability to overcome discomfort and fatigue.

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man performs crossfit pull-ups with weight vest Back Strength and Muscle Without Pull UpsSource: Stevie D Photography

The original way and tough version of the Murph is doing all that above with a weighted vest – known as the Rx version among CrossFit athletes.

However, Jonne Tilli didn’t perform it with a weighted vest, but he did the prescribed movements every day for 30 days. Check below how it all went down.

30 CrossFit Murph Workouts in 30 Days – What Happens to Your Body?

First, he did a fitness test to see how he would cope with doing Murph every day for 30 days. His results were:

  • 1 mile run in 6 minutes and 16 seconds
  • 10 pull-ups without taking a break
  • 34 push-ups without taking a break

Check out the entire thing in the video below.

At CrossFit Murph workout number 30, he finished the entire workout in 43 minutes and 49 seconds.

His best numbers on each of the partition of the workout were:

  • 1 mile run in 5 minutes and 11 seconds
  • 13 pull-ups without taking a break
  • 46 push-ups without taking a break

Jonne does not advocate for anyone to try and do this madness. He learned, however, to endure discomfort and the importance of recovery, without saying that good exercise and nutrition is vital for anything fitness related.

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The beauty of Murph CrossFit workout is that all the movements are bodyweight. There are several reasons why you should consider incorporating bodyweight exercises into your fitness routine:

  1. Convenience: Bodyweight exercises can be done anywhere, anytime, without any equipment or gym membership. All you need is your body, which makes them a convenient option for those who don’t have access to a gym or prefer to workout at home.
  2. Increased strength: Bodyweight exercises are a great way to build strength and muscle, especially for beginners. They can also be used to supplement weight training, as they can help to improve your overall strength and endurance.
  3. Improved flexibility: Many bodyweight exercises require you to use your full range of motion, which can help to improve your flexibility and mobility.
  4. Reduced risk of injury: Bodyweight exercises are generally low-impact and put less stress on your joints than some other forms of exercise, such as weight lifting. This can help to reduce your risk of injury.
  5. Variety: There are many different bodyweight exercises to choose from, which means you can create a varied and challenging workout routine that targets different muscle groups and helps to keep you motivated.

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Josh Bridges in Boxing Match
Josh Bridges during Murph

Compound Exercises

If you’re looking to get in shape, this list of compound exercises will help you do so quickly. Compound exercises are effective for building strength because they work multiple muscle groups at once. They also recruit more muscle fibers than isolation exercises do. This means that compound moves build muscle faster and burn more calories over time. Ready to start getting fit? Here are some compound exercises you can add into your workout routine:


Squats are a great exercise for building your legs, butt, and abs. They’re also the most basic compound exercise you can do. If you want to build muscle mass and strength, squats should be at the top of your list of exercises—and there are lots of different squat variations to choose from!

The squat is performed by bending down with your back straight and lowering yourself until your thighs are parallel with the floor or lower, then standing back up again. There are several different types of squats.


The deadlift is a compound exercise that works several muscles in your body. It targets your core, legs, back and grip strength. The deadlift is one of the best full-body workouts you can do to build muscle mass and burn fat.

Tia-Clair Toomey how to fix your deadliftSource: Courtesy of CrossFit Inc.

The deadlift also helps with other exercises such as squats, lunges and rows. If you want to improve your performance on these types of exercises then adding in some heavy deadlifts will help build up those muscles needed to get better results from those exercises.

If you are new to weightlifting or have never done any kind of workout before then I would suggest starting with lighter weights until you get used to how it feels when using heavier weights in order not hurt yourself by doing too much too soon!

Barbell Overhead Press

  • Start with a barbell in the rack at shoulder height.
  • Unrack into the front rack position
  • Lift the barbell up above your head, keeping it at arms’ length and using only your shoulders to lift it. This is also called a shoulder press or military press.


Pull-ups are a great exercise to include in your workout routine. They can be done using a chair or tree branch, and they work the back, biceps, lats and abs.

You can also modify them to make them easier if you are just starting out on pull-ups or you have a specific injury that prevents you from doing the full movement of pulling yourself up with your arms. In general, the more challenging version is better because it will build more muscle mass throughout the upper body area by increasing strength in those muscles over time.

A good way to start developing some basic fitness levels before tackling this challenge is by doing inverted rows on an incline bench at home or at the gym; this will help strengthen core stability as well as arm strength for pull-ups later down the line.

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Bench Press

Source: Bruno Bueno on Pexels

The bench press is one of the most popular exercises among weightlifters. It works the chest, shoulders and triceps.

To do the exercise: lie on your back on a flat bench with your feet planted firmly on the floor. Grasp a barbell with your hands slightly wider than shoulder-width apart and lower it toward your chest until it touches (about halfway down). Then push it back up to its original position. You can also use dumbbells for this exercise; just remember that you’ll have to increase or decrease the weight accordingly depending on which version you’re doing (the grip will be different).

These compound exercises will get you in shape quickly.

Compound exercises are the best way to get in shape quickly. They work multiple muscle groups, which helps you build strength faster and increase your muscle mass. As a result, compound exercises are the best way to burn fat and increase your overall fitness level.


In conclusion, these compound exercises are a great way to get in shape quickly. All of these exercises will help you build muscle, lose weight and improve your overall health. I hope you enjoyed this article and learned something new today!

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