Why We Train For Murph?

The answers why we train for Murph flow deeper than just getting through a hard workout.

Yes, first and foremost, we want you to show up on May 16th physically and mentally ready to take on Murph or a version of Murph that challenges you appropriately. This is one of the toughest workouts, in regards to volume, we do all year, and preparing for it means building the volume, muscle stamina, aerobic endurance, and mental grit required to do it well and do it safely.

But if that’s all this was about, we wouldn’t dedicate time preparing for it every single year.

Because Murph isn’t just a workout, it’s a shared experience within our community.

It’s dedicating yourself to the process before or after a tough day, signing up to train a weaker side of your fitness, it’s showing up alongside your community who is choosing to do something hard… together. It’s the fist bumps mid-workout that blossom into a new friendship, and the pride you feel not just in yourself but in the person next to you grinding through the same reps.

That’s what makes Murph matter at Fort Fitness.

Why We Prepare (Even If You “Don’t Have To”)

A well-rounded CrossFit program should prepare you for something like Murph, and ours does.

Bodyweight strength, muscle endurance, and aerobic endurance aren’t just components of Murph, they’re essential to long-term fitness progression and health. These qualities are also prerequisites for safely and effectively handling heavier loads and more intense workouts. Put simply: if you can’t move your own body efficiently and repeatedly at lower intensities, it’s going to be harder to benefit long-term from high intensity and heavier loads.

What’s Different This Year

If you’ve been with us the past couple years, you’ll notice something right away: Our Murph prep isn’t just “more running, more push-ups, more pull-ups, more squats.” Yes, you will see those movements multiple times per week, that’s part of the deal. But this year’s Murph prep is new and different! We have taken what we have observed over the past two years and developed a new angle of attack on the demands of Murph.

This year, you will experience an intentional, progressive, and an adventurous pursuit of the demands Murph brings.

You can expect:

• Days with large volumes of work and also weeks where the volume is spread out across multiple days

• Running showing up consistently

• Pull-ups, push-ups, and air squats in varied formats

• Upper and lower body muscle stamina work

• Aerobic endurance development

• Upper body interference training (that “my arms are cooked but I still have to move” feeling)

Some days will feel straightforward. Others will challenge you in ways you didn’t expect.

That’s by design.

The Bigger Picture

Could you show up and “just do Murph” without this prep? Yes. We showed you that this past NYE when we tackled Murph without any specific prep.

We train for Murph because it builds more resilient fitness and remember, fitness is a super state of health.We train for Murph because it creates shared struggle and stronger bonds.We train for Murph because it gives purpose to our effort!

Finally, Murph is more than just a tough workout. It’s a tribute, a meaningful challenge we take on to honor something bigger than ourselves. That purpose deserves our best effort. Preparing for it with intention is one way we show respect, grow as athletes, and elevate our community.

Murph at Fort Fitness

We’ll be taking on Murph together on Saturday, May 16th @ 9:30am, followed by a cookout. We encourage you to invite friends and family to the workout to have in your corner, to cheer you on as you crush the workout, and enjoy the cookout with us afterwards.

There is an iteration of Murph for beginners, intermediates, novice, advanced, and elite athletes. Different iterations of the workout are posted on the whiteboard and cubbies in the training room.

-Coach Taylor