The Murph is one of the most well-known CrossFit workouts, for good reason. The super tough, simple routine is uncomplicated enough that just about everyone can try it—but hard enough that it will give even the fittest a run for their money.
The routine consists of a 1-mile run, 100 pullups, 200 pushups, 300 squats, and another 1-mile run, all while wearing a weighted vest. CrossFit classified Murph as a CrossFit Hero WOD in 2005 to honor its creator, U.S. Navy SEAL Lt. Michael Murphy. Actors John Krasinski and Chris Pratt have both taken it on, as well as other volggers who’ve attempted challenges like doing a Murph every day for a month (that’s 3,000 pullups, 6,000 pushups, 9,000 squats, and 60 miles of running). The workout is not for the faint of heart—which is why long distance runner and vlogger Elijah Orr decided to attempt the feat during a recent quarantine workout.
For his attempt, Orr takes the challenge scaled, which means he forwent the weighted vest. That’s a good decision for his capabilities—and a great example if you’re too intimidated to try this workout for yourself. Be smart and stay safe when you endeavor to take on a physical challenge, but don’t hold back and stay home because you’re too prideful to adjust to your fitness level.
Orr quickly knocks out the first 1 mile run in 4:49.
“Let’s get started on these calisthenics,” he says as he begins his 100 pullups, 200 pushups, and 300 squats at a playground.
“Oh, my legs are like rubber!” he says after he finishes, hitting his last 1 mile run, which he finishes in 5:29.
The entire workout took him 32:07.
“That was freaking so insane,” he says after taking some time to catch his breath. “I’m ready for some Mexican food. Holy crap.”
He challenges his followers to attempt the challenge.
“Michael Murphy was a stud,” he wrote in the video description. “I’m still sore.”
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