30 CrossFit Murph workouts in 30 days What happens to your body? BOSTROX

Have you ever wondered what would happen to your body, how it would change, if you did a CrossFit Murph workout every day for 30 days?

Thankfully, you don’t have to go through the excruciating pain of doing this to find out. There is a madman named Jonne Tilli from Sweden who did just that.

Now, in case you don’t know, the CrossFit Murph workout is named after Lt. Michael P. Murphy, a US Navy SEAL who was killed in action in Afghanistan in 2005. It is often performed on Memorial Day in the US as a tribute. to fallen soldiers.

In a nutshell, this is what training is all about:

  • 1 mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 squats
  • 1 mile run

The Murph WOD is known for its difficulty due to several factors:

  1. Volume: The high rep volume involved in training is physically demanding. Performing 100 pull-ups, 200 push-ups and 300 air squats in a single session is a significant challenge for most people, even those who are physically fit.
  2. Cardiovascular Endurance: The two 1-mile runs, placed before and after the bodyweight exercises, require a significant amount of cardiovascular endurance. This puts a lot of strain on the body, especially after completing pull-ups, push-ups and air squats.
  3. Muscular Endurance: The workout targets multiple muscle groups, including the upper body, lower body, and core. Performing such a large number of repetitions tests the muscular endurance of these muscle groups, causing muscle fatigue and exhaustion.
  4. Mental Strength: The cumulative fatigue and physical demands of training can be mentally demanding. Pushing through training requires mental toughness and the ability to overcome discomfort and fatigue.

Murph strategies: partition variations

Source: photograph by Stevie D

The original way and tough version of the Murph is doing all of the above with a weighted vest known as the Rx version among CrossFit athletes.

However, Jonne Tilli did not perform it in a weighted vest, but performed the prescribed movements every day for 30 days. Check out how it all went below.

30 CrossFit Murph workouts in 30 days What happens to your body?

First, she took a fitness test to see how she would fare doing Murph every day for 30 days. Her results were:

  • 1 mile run in 6 minutes 16 seconds
  • 10 pull-ups without taking a break
  • 34 push-ups without taking a break

See it all in the video below.

At CrossFit Murph’s workout number 30, he finished the entire workout in 43 minutes and 49 seconds.

His best numbers on each of the training splits were:

  • 1 mile run in 5 minutes 11 seconds
  • 13 pull-ups without taking a break
  • 46 push-ups without taking a break

Jonne doesn’t argue that anyone tries to do this crazy thing. She has learned, however, to put up with the discomfort and the importance of recovery, not to mention that good exercise and nutrition are vital to all things fitness.

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The beauty of the Murph CrossFit workout is that all movements are bodyweight. There are several reasons why you should consider incorporating bodyweight exercises into your fitness routine:

  1. Convenience: Bodyweight exercises can be done anywhere, anytime, without any equipment or gym membership. All you need is your body, making them an affordable option for those who don’t have access to a gym or prefer to work out at home.
  2. Building Strength: Bodyweight exercises are a great way to build strength and muscle, especially for beginners. They can also be used to supplement weight training, as they can help improve overall strength and endurance.
  3. Improved Flexibility: Many bodyweight exercises require you to use your full range of motion, which can help improve flexibility and range of motion.
  4. Reduced risk of injury: Bodyweight exercises are generally low-impact and place less stress on your joints than other forms of exercise, such as weight lifting. This can help reduce the risk of injury.
  5. Variety: There are many different bodyweight exercises to choose from, meaning you can create a varied and challenging workout routine that targets different muscle groups and helps keep you motivated.

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Josh Bridges during Murph

Compound exercises

If you’re looking to get in shape, this list of compound exercises will help you do it quickly. Compound exercises are effective for building strength because they work multiple muscle groups simultaneously. They also recruit more muscle fibers than isolation exercises. This means compound movements build muscle faster and burn more calories over time. Ready to start getting fit? Here are some compound exercises you can add to your workout routine:


Squats are a great exercise for building your legs, glutes, and abs. They are also the most basic compound exercise you can do. If you want to build muscle mass and strength, squats should be at the top of your exercise list, and there are many different squat variations to choose from!

The squat is done by bending over with a straight back and lowering yourself until your thighs are parallel to the floor or lower, then standing back up again. There are several types of squats.


The deadlift is a compound exercise that works different muscles in the body. It targets your core, legs, back and grip strength. The deadlift is one of the best full-body workouts you can do to build muscle and burn fat.

Source: Courtesy of CrossFit Inc.

The deadlift also helps with other exercises like squats, lunges, and rows. If you want to improve your performance on these types of exercises, adding some heavy deadlifts will help you build those muscles needed to get better results from those exercises.

If you are new to weight lifting or have never done any type of workout before, I would suggest starting with lighter weights until you get used to how it feels when using heavier weights so you don’t hurt yourself by doing too much too soon!

Press over the head of the barbell

  • Start with a barbell in the rack at shoulder height.
  • Unclip at the front rack location
  • Lift the barbell overhead, holding it at arms length and using only your shoulders to lift it. This is also called a shoulder press or military press.

Pull ups

Pull-ups are a great exercise to include in your workout routine. They can be performed using a chair or tree branch and work your back, biceps, lats and abs.

You can also modify them to make them easier if you’re just getting started with pull-ups or have a specific injury that prevents you from performing the full movement of pulling yourself up with your arms. In general, the more challenging version is better because it will build more muscle mass throughout the upper body while increasing strength in those muscles over time.

A good way to start developing some core fitness levels before tackling this challenge is to perform inverted rows on an incline bench at home or at the gym; this will help build core stability and arm strength for subsequent pull-ups down the line.

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Source: Bruno Bueno on Pexels

The bench press is one of the most popular exercises among weight lifters. Work your chest, shoulders and triceps.

To perform the exercise: Lie on your back on a flat bench with your feet planted firmly on the floor. Grab a barbell with hands slightly wider than shoulder-width apart and lower it toward your chest until it touches (about halfway through). Then return it to its original position. You can also use dumbbells for this exercise; just remember that you’ll need to increase or decrease the weight accordingly depending on which version you’re doing (your grip will be different).

These compound exercises will get you in shape quickly.

Compound exercises are the best way to get in shape quickly. They work multiple muscle groups, which helps you build strength faster and gain muscle mass. As a result, compound exercises are the best way to burn fat and increase your overall fitness level.


Bottom line, these compound exercises are a great way to get in shape fast. All of these exercises will help you build muscle, lose weight, and improve your overall health. I hope you enjoyed this article and learned something new today!

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