Murph is a CrossFit Hero workout that stands as a testament to the enduring legacy of U.S. Navy SEAL Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005.

Honor is legacy.

Week 6 is your taper. You've done the hard work — now it's about staying sharp, reducing total volume, and arriving on Murph Day fresh, focused, and ready to perform. Trust the prep. Execute with discipline. Recover with purpose.

Week 5 is your final full-intensity push. This week includes your Murph Prep Benchmark Test and one of the highest volume efforts in the cycle. Execute with intent. Stick to your strategy. You’re not just proving your fitness — you’re locking in your confidence for Murph Day.

Week 4 is your highest volume week yet. The training peaks with a full partitioned Murph simulation, increased strict bodyweight volume, and longer run intervals. You’ve built a strong base — now it’s time to prove it. Prioritize form and recovery. Don’t let fatigue win.

Week 3 is where your pacing and endurance begin to show. We increase the rounds, add in longer runs, and introduce your first Murph Simulation Lite. Stick to nasal breathing where possible and keep your movement quality high. You're building capacity — not just surviving workouts.

Week 2 builds on the foundation set in Week 1. We’re increasing total volume, extending run intervals, and continuing to sharpen bodyweight mechanics. Your focus should remain on clean reps, steady pacing, and controlled breathing. Recovery becomes even more important as the workload rises.

Welcome to Week 1 of your 6-week Murph Prep program.

This week lays the foundation for both strength and endurance. Prioritize movement quality, controlled breathing, and crisp execution of your lifts. Don't worry about going fast — we’re building work capacity, not chasing burnout.

Start here, to learn more about LT. Michael P. Murphy, his workout, and why…