Why Murph is a great workout to burn fat and build muscle

Why Murph is a great workout to burn fat and build muscle

Many of us come to Crossfit with the aim of bettering ourselves. We push ourselves and cheer each other on to test our limits with demanding workouts and training routines. But sometimes we step up a level, and take on a hero workout, to remember and experience the immense physical toll our armed forces personnel go through on the battlefield. One of these hero workouts is Murph.

Aside from the enjoyment and glory of conquering such a formidable workout, there are lots of physical benefits to Murph. Running is one of the best exercises to lose weight, especially when wearing a tactical vest.

This weight loss can come through muscle toning, loss of face fat, and even water loss from the intensity. Also, the sheer volume of pullups, press-ups, and squats will assist in muscle growth and conditioning, and help build your physique on your fitness journey.

Sometimes we need to vary our training routines with a testing workout like Murph, to calibrate ourselves. You can use your previous Murph time, and your new Murph time, to see how far you have progressed.

Quite often the fat loss from practicing Murph will translate into an improved time because it is a bodyweight workout. It is a great fat burner and can help to create a solid foundation for other Crossfit movements, like burpees, box jumps, cardiovascular work, and general fitness. The fact it is in a weighted tactical vest only increases the demand on your body, and so your tactical vest adds another level of intensity and thus even more muscle growth and fat loss.

Crossfit weighted tactical vest for Murph, other hero workouts, running training, and fat loss

So, will you be tackling Murph soon? Take the plunge, benchmark yourself, and experience the adrenaline for yourself!

For more training tips, workouts, and advice follow our Instagram @beyondrxgear!

Just in! Check out our new foam rolling kits. Great for post work out recovery.



  • Andrew


    Could you please tell me when I can place an order for a vest and 10kg weights



  • Dean Hawk

    Dear Sir/Madam
    I am interesed in learning more about the Murph Training please could you tell me a little bit about how to train i must admit i am 49 year old and i have not done anything like this but i really
    want to get fit and lose the weight i have gain hope you can give me advise and i will be buying your weighted vest once the one comes back in stock thank you for your time in your busy working day and i have started following you on instagram as well

    Kind regards
    Dean Hawk

  • Paul Gregory

    Hi the murph Training how do you get into it. And how to start and how long do you do it for…

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