Submission Deadline
Workout for Time
Experience the ultimate test of strength and perseverance with the CrossFit Murph Challenge. This gruelling workout pays tribute to the heroic Navy SEAL Lt. Michael P. Murphy, and will push you to your limits both mentally and physically.
Complete a run followed by a set number of pull-ups, push-ups and squats, followed by a final run for time. Depending on your level of fitness, you can choose to take part in the Full, Half or Quarter Murph and which variations of each movement you feel comfortable doing.
You can also take the challenge up a notch further by choosing to do the challenge wearing a weighted vest of either 5kg or 10kg.
Set treadmill to 2.5% gradient
It is preferred that you tackle this challenge outside. However, if you are unable to do so, you may use a treadmill to complete the challenge. If you do decide to use a treadmill, you must set the treadmill gradient to 2.5%.
Pre and Post-Challenge Selfies
Not really a requirement but just a bit of fun. We'd love to see your pre and post-challenge selfies posted in the Team Rokman Facebook group. #RokmanChallenge
Mini Sets
In terms of the exercises between the two runs, you don't necessarily have to complete the exercises one after each other. You can in fact break them down in to smaller sets.
For example: instead of doing 100 pull-ups, then 200 push-ups, then 300 squats, you could instead choose to break it up into sets of 3 pull-ups, 6 push-ups, 9 squats. However you break up the sets is completely up to you.
Submit a picture of your carried load on a set of scales to display it's weight.
Due to the length and complex nature of this challenge, you are not required to record video evidence for this challenge. A post-challenge selfie would be appreciated though!
Pull-ups: Hang from a horizontal bar with your palms facing away, then pull your body upward until your chin is above the bar, and lower yourself back down.
Inverted Rows: Lie under a bar or suspension trainer set about waist height, grip it, and keep your body straight. Pull your chest towards the bar, engaging your back muscles.
Pike Press: Assume a downward dog yoga pose. Lower your head toward the ground, then push back up, targeting your shoulder and triceps.
Push-ups: Begin in a plank position, hands shoulder-width apart. Lower your body by bending your elbows until your chest nearly touches the ground, then push back up to the starting position.
Kneeling Push-ups: Similar to regular push-ups, but start on your knees instead of your toes. Keep your body straight and lower your chest toward the ground, then push up.
Box Push-ups: Place your hands on an elevated surface (like a box or bench) and perform push-ups. This variation reduces the load on your chest and shoulders.
Air Squats: Stand with feet shoulder-width apart, then bend your knees and hips, lowering your body as if sitting in a chair. Stand back up to the starting position.
Half Air Squats: Similar to air squats, but only lower yourself halfway down before returning to a standing position. Great for beginners or as a warm-up exercise.
Load-Bearing
Weight
Points
10kg
10
5kg
5
0kg (no load)
0
Movement Variations
Pull-ups
Points
Pull-ups
10
Inverted Row
5
Pike Press
0
Push-ups
Points
Push-ups
10
Kneeling Push-ups
5
Box Push-ups
0
Squats
Points
Squats
10
Half Squats
0
Time Points: Quarter Murph
Time
Points
15m 00s
10
21m 00s
9
27m 00s
8
33m 00s
7
40m 00s
6
46m 00s
5
4
58m 00s
3
1h 03m 00s
2
1h 15m 00s
1
Time Points: Half Murph
Time
Points
25m 00s
20
31m 00s
19
37m 00s
18
43m 00s
17
49m 00s
16
55m 00s
15
1h 01m 00s
14
1h 07m 00s
13
1h 13m 00s
12
2h 00m 00s
11
Time Points: Full Murph
Time
Points
45m 00s
30
52m 30s
29
1h 00m 00s
28
1h 07m 30s
27
1h 15m 00s
26
1h 22m 30s
25
1h 30m 00s
24
1h 37m 30s
23
1h 45m 00s
22
3h 00m 30s
21
Before submitting, please make sure you have your evidence ready. Submit evidence for all of the challenges in the same challenge series by the deadline below to earn your Finishers Pip.
Found on your latest membership purchase confirmation email.
It is highly recommended that you complete the challenge within 7-days of its issue, however, we will accept submissions right up until the end of the series deadline detailed at the top of the page.
This is a brutal physical challenge for which you are responsible for your own health and safety. It is imperative that you read through, understand and follow our health and safety guidelines before you embark on your challenge attempt. This list is only a guide. It is your responsibility to take the appropriate health and safety measures during the attempt of a challenge.
Consult a physician
You should consult a physician before you begin any strenuous exercise program, such as the one described on this website, especially if you have or suspect that you may have heart disease, high blood pressure, diabetes, or any other adverse medical conditions. If you feel faint or dizzy at any time while performing any challenges or exercise, stop immediately and seek medical evaluation.
Plan your route
On running challenges, we strongly recommend planning your route with online running route planners. This leaves out the guesswork, allowing you to know the distance and elevation before you embark on the challenge.
Let others know
When performing any challenge, we strongly recommend you let a friend or family member know what you are doing and where and when you are doing it and what time you are expected to return incase you face any difficulty.
Carry a mobile phone
We strongly advice that you carry with you a fully charged mobile phone and back up battery if possible.
Bad weather
Keep an eye on the weather forecast.
Nutrition and hydration
You are responsible for your own nutrition and hydration as this is a self-disciplined event. Please ensure you have enough fluids and food or adequate access to these. Click here to read our guide on fuelling correctly for this challenge.
If you have any questions or queries please do not hesitate to get in touch.