Hollywood Star Chris Pratt Repeatedly Did the Same CrossFit Hero WOD to Prepare for TV Show

He chose the perfect WOD for his character.

Chris Pratt, known for Guardians of the Galaxy, The Lego Movie and Parks and Recreation, has chosen to prepare for his newest role by doing a CrossFit Hero WOD that everyone in the community is familiar with: The Murph.

Chris Pratt did the Murph Hero WOD “several times” as part of his training for his newest TV show called The Terminal List. In the series, he plays a former Navy Seal officer investigating why his entire platoon was ambushed during a high-stakes covert mission.

In an interview with Men’s Health, Jared Shaw, a former SEAL and trainer of Pratt, said the Hollywood star needed to be in “combat shape, ready to do everything from sprint with a heavy pack to drag a body.” So the best way to hit all those marks was to embrace the Hero WOD Murph.

Chris Pratt Did CrossFit Hero WOD Murph Several Times

In case you are not familiar with, this is the prescribed workout for Murph.

  • 1 mile Run
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Air Squats
  • 1 mile Run

According to CrossFit’s official platform, a good time for Murph is:

  • Elite athlete – 40 minutes or less
  • Advanced athletes – 40-50 minutes
  • Intermediate – 50-60 minutes
  • Beginners – 60 minutes is a good milestone
athletes start effective bodyweight workout murph at the crossfit games

How to Complete the CrossFit Hero WOD Murph?

Although at the Games and in sanctioned tournaments the workout has to be done in the prescribed order, you don’t have to if you don’t want to. As Pratt did his Murph in the video above, he partitioned the exercise accordingly, which is highly recommended for beginners.

Hero WOD Murph: 6 Workout Tips from 6 Top CrossFit Games Athletes

Ben Dziwulski wrote previously many different strategies on how to partition your Murph. Here are a couple if you are interested:


20 rounds of:

  • 5 pull-ups
  • 10 push-ups
  • 15 air squats

Half Murph

  • 800 m. run
  • 10 rounds
  • 10 pull-up
  • 20 push-ups
  • 30 air squats
  • 800 m. run

Honourable Mention:

25 rounds of:

  • 4 pull-up
  • 8 push-ups
  • 12 air squats
  • 10 pull-ups
  • 10 press-ups
  • 10 pull-ups
  • 30 air squats

Then 5 rounds of:

  • 20 push-ups
  • 30 air squats

Read More: Murph Strategies – Partition Variations

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