The ‘Murph’ Hero WOD (GORUCK Tribe Version)

The ‘Murph’ Hero WOD was the featured workout for GORUCK Tribe in May, 2021.

The ‘Murph’ Hero Workout

• 1 Mile Ruck or Run
• 100 Pull-Ups
• 200 Push-Ups
• 300 Squats
• 1 Mile Ruck or Run

Modification: Bent over sandbag rows (60# / 40#) are a substitute for pull-ups.

The Rx version of this workout involves wearing a 20# Weight Vest or RPC for men, 14# for women, performed exactly as written (chipper style). If you don’t have access to a pull-up bar, you can substitute that movement with the bent over row with your ruck or sandbag.

The Significance

From GORUCK: In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan.

Final Thoughts

If you can get the pull-ups in then definitely get the pull-ups in. If you can’t then go for the sandbag rows but don’t skip the workout. This isn’t one to miss and I know there are at least a few people who skip it because of the pull-ups. If you end up completing this workout please come back and let me know your weight, sandbag weight (if you used one), and time in the comments!