Join CFGB and our broader community as we come together to complete Murph, a hero workout that stands as a test of physical endurance and a tribute to the courage and sacrifice of Lt. Michael P. Murphy and all fallen service members.
This annual tradition pushes us outside our comfort zones and reminds us of the strength, grit, and selflessness of those who’ve served. Whether it’s your first Murph or your tenth, you’ll be surrounded by a supportive, purpose-driven community.
🎖️ Why We Murph:
We don’t do it for time. We do it for meaning. Hosting Murph is one of the ways we live our values — by challenging ourselves physically and mentally, honoring true sacrifice, and lifting each other up through it all.
Sign up to take on the challenge. Bring your heart, bring your grit, and be a part of something greater.
THE WORKOUT
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
(Rx with a weighted vest if desired)
💪 Scaling Options for Murph
Whether you're a first-timer or just getting back into training, scaling Murph is 100% encouraged to preserve the intended stimulus (long, grindy, and mentally tough — but doable!).
🔁 Partition the reps (Most common option)
Instead of doing all pull-ups, then push-ups, then squats:
- 20 Rounds of “Cindy”:
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
- This keeps you moving and breaks up the volume.
✂️ Reduce the reps (Or Share with a Partner)
- ½ Murph:
- 800m run
- 50 Pull-Ups
- 100 Push-Ups
- 150 Squats
- 800m run
- ¼ Murph:
- 400m run
- 25 Pull-Ups
- 50 Push-Ups
- 75 Squats
- 400m run
🏋️♂️ Modify the movements
- Pull-Ups: Use a band, jumping pull-ups, or ring rows
- Push-Ups: Do from knees or to a box
- Squats: Limit depth or use assistance if needed
- Running: Substitute with a rower, bike, or walk if needed
🎽 No Vest Needed
The weighted vest is optional and not recommended unless you're experienced and injury-free.
