Why MURPH is more than a Workout
MURPH is one of the toughest and most respected hero workouts in the fitness world. It is not just a physical test, but a mental challenge where perseverance, strength, and strategy come together.
Whether you are doing MURPH for the first time or have completed multiple editions, with the right preparation you can optimize your performance and prevent injuries.
In this blog you will learn:
✔️ How to train effectively for MURPH with the best exercises and progressions.
✔️ Which strategies help you to perform faster and more efficiently.
✔️ Why ZEUZ Tactical Gear is the ultimate equipment to dominate this workout.
What is the MURPH Workout?
The standard MURPH workout is as follows:
• 1 mile run (1.6 km)
• 100 pull-ups
• 200 push-ups
• 300 air squats
• 1 mile run
The entire workout is performed with a weight vest of 9 kg (20 lbs) for men and 6 kg (14 lbs) for women.
MURPH is one of the most iconic hero workouts, named after Navy SEAL Michael P. Murphy, who gave his life during a military operation in Afghanistan. His favorite workout – which he called “Body Armor” – was renamed MURPH after his death.
It is a tribute to perseverance, discipline, and resilience. And that is exactly what you need to complete this workout.
How Do You Prepare for MURPH?
MURPH is a combination of endurance, strength, and smart tactics. A good preparation consists of three pillars:
1. Running and conditioning
2. Strength training and muscle endurance
3. Smart progressions and the right gear
1. Running and Conditioning
Most people underestimate the running component of MURPH. Your legs need to be not only strong but also explosive and have endurance.
• Interval training: Work on speed with sprint intervals of 400m and 800m.
• Endurance training: Build your base with runs of 5-8 km.
• Vest training: Do 800m or 1 mile runs with the ZEUZ Tactical Weight Vest to get used to the extra load.
Extra resistance with ZEUZ Tactical Gear
ZEUZ Rucking Backpacks are ideal for adding extra weight to your training. Wear them during running sessions, hikes, or stair climbing to put extra strain on and train your leg muscles.
2. Strength Training and Muscle Endurance
For a fast and efficient MURPH, you need to condition your muscles to sustain high repetitions without muscle failure.
Pull-Ups – The Right Exercises to Improve
100 pull-ups is a serious challenge. Therefore, work on:
• Weighted Pull-Ups: Use the ZEUZ Dip Belt to add extra weight and improve your grip and strength.
• Negative Pull-Ups: Lower yourself slowly for maximum muscle activation.
• Scapula Pull-Ups: Strengthen your shoulders and prevent injuries.
• TIP! Do you want to prevent pain, blisters, or calluses during your workout? Or do you notice that your grip isn't optimal during intense exercises? With the Ultra+ Grips, you can train worry-free and get the most out of every workout. Feel stronger, more confident, and focused with every movement.
Push-Ups – Efficient and Explosive
200 push-ups can completely exhaust your chest and triceps. Train with:
• Archer Push-Ups for extra tension.
• Plyometric Push-Ups to improve speed and power. Check out the plyo boxes from ZEUZ, perfect for the home gym!
• Weighted Push-Ups with the ZEUZ Weight Vest to prepare your muscles for the workout.
Squats – Technique and Volume
300 air squats require good technique and muscle endurance. Best exercises:
• Paused SquatsBuild strength in the bottom position.
• Bulgarian Split Squats: Strengthen your legs and work on stability.
• Squats with the ZEUZ Weight Vest or the Rucking Backpack: Simulate the load of the real workout.
• TIP! Heavy squats - strength training is great, but your joints take quite a beating. Knees protesting with every rep... familiar? Then it's time to seriously consider knee sleeves.
MURPH Workout Strategy – How to Make It Easy
The biggest mistake people make with MURPH is starting without a strategy. Plan your training sessions and workouts and look at proven techniques!
These proven distributions save you a lot of energy or speed!
"Cindy Style" (20 Rounds of 5-10-15)
Pull-ups: 5 repetitions per round
Push-ups: 10 repetitions per round
Squat: 15 repetitions per round
Perfect for beginners and prevents muscle failure.
"Unbroken Strategy"
100 pull-ups in 5 rounds
200 push-ups in 10 rounds
300 squats in 15 rounds
For advanced users who want to maximize speed.
Make MURPH your victory
MURPH is not an ordinary workout. It is a tribute to strength, discipline, and perseverance. With the right preparation, you can turn this hero workout from a tough challenge into a personal victory.
Invest in smart training, systematically build your endurance, and equip yourself with gear made for this mission. The difference between breaking down or pushing through often lies in your preparation — and in the details, like a vest that stays in place, even when the kilometers and repetitions add up.
With ZEUZ Tactical Gear, you will go to MURPH not only prepared but also full of confidence.
Train. Fight. Win.
