The Murph is one of the best known CrossFit workouts for a reason. The super hard, simple routine is so straightforward that almost anyone can try it out – but so hard that even the fittest get a run for their money.
The routine consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another 1-mile run while wearing a weight vest. CrossFit classified Murph in 2005 as a CrossFit Hero WOD to its creator, US Navy SEAL Lt. To honor Michael Murphy. Actors John Krasinski and Chris Pratt both accepted it, as did other Volgers who tried to do a murph every day for a month (that's 3,000 pull-ups, 6,000 push-ups, 9,000 squats, and 60 miles of running). The training is not for the faint of heart ̵
For his attempt, Orr accepts the challenge scaled, which means that he foregoes the weight vest. This is a good decision for his skills – and a good example if you are too intimidated to try this training yourself. Be smart and stay safe if you want to take on a physical challenge, but don't hold back and stay home because you're too proud to adjust to your fitness level.
Orr quickly knocks out the first 1 mile run in 4:49.
"Let's start with these calisthenics," he says when he starts his 100 pull-ups, 200 push-ups, and 300 squats in a playground.
"Oh, my legs are like rubber!" he says after he's done and has reached his last 1 mile run, which he finished in 5:29.
The entire training lasted 32:07.
"That was so crazy," he says after taking some time to catch his breath. "I'm ready for Mexican food. Holy crap."
He asks his followers to try the challenge.
"Michael Murphy was a stallion," he wrote in the video description. "I'm still in pain."