MURPH is a Hero WOD which honours Navy Lieutenant Michael Murphy (✝ June 2005). It contains running, pull-ups, push-ups and air squats.

This WOD is great way to work your body with Pull-ups Push-ups,Squats  and 1 mile run.

 All you need is determination.  It looks like very hard WOD  in Crossfit but is definitely so you need to work on it too as much as you can.

This one is a great way to improve your pull-ups, push-ups, squats and running skills.. Also this one is a perfect travel WOD.
Tabata Sth. Else is another great travel WOD. It contains a few exercises like: pull-ups, push-ups, squats and running. If you are new to Crossfit it’s great WOD to start with your CrossFit.
If you like these 4 exercises this is what you looking for! If you are enjoying these 4 this WOD is a great way to improve it. Are you still waiting? Let’s try!

The key point is doing your push and pull ups and squats. And of course you need be good at running. The beginning it will be easy but then it will getting harder. But you need to push yourself to do your best as you can. This WOD is requires strength, determination, power and passion. If you have all of them, it will great for you. Also you can watch some videos to improve your push-ups pull-ups,squats. If you are not a “Murph” person. It’s also great because, its a full body WOD.

And please try to continue this WOD session, for as long as you are able. And don’t forget your score. It’s really important to know that, right?

Murph will not kill you. It only will make you stronger than ever.


For time.

  • 1 mile run (1.6 kilometers)
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 mile run


Time it took you to complete the WOD

Scaled version:

  • 1 mile run (1.6 kilometers)
  • 100 ring rows
  • 200 box push-ups
  • 300 Squats
  • 1 mile run

Mr. Joshua



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