Murph Workout

Where:  Tar Heel Training Center (located in Fetzer Hall Racquetball Court #6)

Who:  Open to all UNC students, faculty, and staff

When: Saturday, April 6th.  5 heats; 9:00 am, 10:00 am, 11:00 am, 12:00 pm, and 1:00 pm


What: Lt. Michael Murphy was a Navy SEAL who gave the ultimate sacrifice while serving our country in Afghanistan during Operation Red Wing.  One of Lt. Murphy’s favorite workouts which he dubbed “Body Armor”, The Murph Challenge has been popularized by CrossFit and has become a staple Hero WOD as well as a yearly challenge held by many gyms on Memorial Day. 

Murph workout consisting of:

            1-mile run

            100 pull ups

            200 push ups

            300 air squats

            1-mile run

The Murph workout is usually conducted while wearing a 20 lb weight vest or body armor.  However, for this event we will be doing it strictly with body weight, no vest required.

The top 3 Men and Women who finish will win an IM champion t-shirt.

The runs must be completed straight through; however, the pull ups, push-ups and squats may be partitioned however the competitor desires. The most common way people complete the Murphy is by doing 20 rounds of 5 pull ups, 10 push-ups, and 15 air squats.


Registration Info: Visit and click on “Intramural Sports” to navigate to “Murph” registration!