• RoadieFit


Half Murph

Garage (RX)

800m Run

50 Pull-ups

100 Push-Ups

150 Air Squats

800m Run

**All with a 20/14lb Weighted Vest


For Time

800m Run

50 Bent-Over Back Pack Rows

100 Push-Ups

150 Air Squats 800m Run

Some of you are saying... Holy shit! What's a Murph?

And then, the rest are saying... Holy shit! It's Murph!

Murph is the name of a Hero workout done in memory of Navy Lieutenant Michael P. Murphy. It's double what we're doing here so you can imagine it's a mother fucker. Around the country, on Memorial Day, we celebrate by doing Murph/ or some form of it.

And yes we will be doing it here at RoadieFit. Luckily for us it fits into the type of workout we can do anywhere with barely anything.

So this is the warm-up to Murph. It requires little skill, a lot of stamina, and a trunk full of balls.

We want to push ourselves into that dark place for a few minutes to get ready for the real thing. Whatever scale or modification you're doing of this, make sure you push and push hard.

At 3...2...1...Go! You'll start the first run. When you get back, you launch into the Pull-Ups, Push-Ups, and Air Squats. You are allowed to break this up in any way that works. After completing all the reps, you will complete the second run and mark your time.

The intended stimulus for Murph is pretty much survival. We want you to push it. Find a rhythm and pace that you can sustain for the whole workout...Then, go a little faster. 😈

When you get to that dark place where you are contemplating your life, that's good, you did it right. Just keep moving, keep pushing, and you'll be done soon enough.

Here's some ways to break it up...

10 Rounds of...

5 Pull-Ups

10 Push-Ups

15 Squats

5 Rounds of...

10 Pull-Ups

20 Push-Ups

30 Squats

Or straight at it...

50 Pull-Ups

100 Push-Ups

150 Squats

If this is looking intimidating feel free to cut the Pull-Ups, Push-Ups, and Squats in half again. Also, if you are not proficient in any of the movements, please scale them down to something you can do easily.


Scales can be... Banded Pull-Ups, Jumping Pull-Ups, Ring Rows, or Bent Over Rows.


Scales are...Push-ups from the knees. Or on a barbell in a rack, or the side of a couch.


If squats are pain full just go down as far as you can go with our any discomfort. Bench squats or chair squats can also work as well.

So enough typing and blabbering. Let's do work!

Hit us up with any questions.

Have fun. Stay safe.

Lets get it!!!

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