The Proper Way to Do a Hero WOD and Honor the Fallen

Hero Wod: The Proper Way to Do a Hero Workout

The Murph Challenge is one of the most popular exercises among fitness enthusiasts. You have probably heard about it before, but there are many misconceptions surrounding it. Let’s clear up some things first…

What Is A Murph?

A murph is a type of fish. They’re not really fish at all; they’re actually crustaceans with fins and gills (or no gills). However, they look like fish because they were modeled after real animals. There are several types of murphys, including the common flathead merman and the bluegill murphy.

How Does The Murph Challenge Work?

You’ve probably seen videos online where someone does a series of pushups while swimming laps around a pool or doing other bodyweight exercises. These videos usually show a person doing these movements very slowly, which makes them difficult to do quickly.

However, if you do the murph challenge correctly, you’ll see that it’s easy to do quickly! The goal of the murph exercise is to complete as many rounds of pushups as possible within a set time limit. For example, a typical round might consist of five pushups followed by three minutes of rest.

You could try to complete all ten rounds in under 30 seconds.

Where Does The Name Come From?

The Murph challenge got its name from the naval lieutenant Michael Murphy, a hero of Seabees Construction Battalion. On June 28, 2005, Lieutenant Murphy was killed along with two other Seabees during an ambush in Iraq. He was 29 years old at the time of his death.

Murphy’s life and death became the subject of the book and hollywood movie, Lone Survivor. He’s also the namesake of the Murph Challenge, a grueling workout routine designed to honor his memory.

What Does The Murph Challenge Entail?

We’ve all heard of the popular 300 workout, which consists of performing 300 repetitions of pushups, sit-ups, and squats within a maximum of five sets. This exercise routine was inspired by the comic book series “The 300” by Frank Miller, who later adapted it into a 2007 movie.

While the 300 workout is good, it can get even better! The 300 challenge adds one more exercise to the routine, making it 301. The extra exercise is a “suicide,” which consists of jumping jacks.

The military sometimes uses the term suicide to refer to exercises that increase blood-flow to the brain. These exercises are also known as “reduction in personnel” since they kill brain cells.

Why Would I Want To Do The Murph Challenge?

The Murph challenge is a great way to honor fallen heroes and test your strength. It consists of only six exercises: pushups, situps, jumping jacks, suicide, planks, and pull-ups. The routine involves doing as many rounds of these exercises in under 20 minutes.

The Murph challenge can be modified to suit your fitness level. Here’s how it works:

Beginners should do the challenge without a suicide or pull-up.

The Proper Way to Do a Hero WOD and Honor the Fallen - Image

Intermediate exercisers should do the challenge without a suicide or planks.

Advanced exercisers should do the challenge without a pull-up or planks.

These modifications make the challenge easier by cutting out one exercise from each round. For example, a beginner only needs to complete three sets of exercises instead of five.

For each new round, you should increase the number of reps you do for each exercise. If you’re doing the challenge without pull-ups or planks, you should do two more sit-ups than the exercises in the round.

Sources & references used in this article:

Training for the “Unknown and Unknowable”: CrossFit and Evangelical Temporality by T Cahill – 1996 – Anchor

Case Report: Physiological responses to the CrossFit TM workout “Murph” by C Musselman – Religions, 2019 –

The World of CrossFit by MM Schubert, EA Palumbo, W Titus –

Veterans Day with HERO by P DiPrimio – 2020 –

The success of CrossFit and its implications for businesses of all types by L Espinoza –

What we talk about when we talk about war by S Gomillion – 2017 –

The firefighter’s workout book: the 30 minute a day train-for-life program for men and women by N Richler – Queen’s Quarterly, 2011 –

The strategies for taking charge by M Stefano – 2000 –

Are We Getting It Right With High-Intensity Interval Training? by W Bennis, B Nanus – Leaders, New York: Harper. Row, 1985 –