Stew’s Favorites: Modified Murph with TRX and Kettlebells

"Stew, what was your best workout you did last week?" asks an Army ROTC cadet. "Anything new? Something classic? I would love to hear what you come up with in your Spec Ops team sessions."

Many readers have been asking to post some of my favorite workouts we come up with each week with my pre-m​ilitary/Spec Ops PT groups. Sounds like a plan. I will post my favorite workouts of the previous week here on Mondays each week.

This workout will vary each week as I tend to pick favorites that are a combination of upper- and lower-body weights/calisthenics, swim or run PT mix, or mix it all together for a challenging full-​​body/cardio burnout day. So without over​talking it, here it is: "The modified Murph with TRX and kettlebells."

If you are into these type of workouts, you may have heard of the "Murph." It is a workout in honor of Navy SEAL officer Lt. Michael Murphy (a Medal of Honor recipient). It is used often as a "Memorial Day Murph" workout in the CrossFit world and is actually a classic workout done by future Special Ops guys for decades.

The actual workout is this:

• Run one mile.
• 100 pull-ups
• 200 push-ups
• 300 squats
• Run one mile.

Some versions have you do the event with a weight vest. We have been doing this type of workout but with sit-ups vs. the squats since the early 1990s. That version is great for physical screening test (PST) scores by the way. But the Modified Murph is this:

Modified Murph with kettlebells and TRX:

• Pull-ups 100
• Push-ups 100
• TRX atomic push-ups 100
• Squats 150
• Kettlebell swings 150 (40+ pounds)

We like to do two-minute sets for each exercise or max out in circuit fashion, keeping track of your reps each set. You have to keep track of total reps in this version, as you will run a mile every time you hit 200 total reps of combined exercises. So with a total of 600 reps in this workout, you will run three miles total.

After the Modified Murph Workout, cool down with your choice of cardio workouts.

Army = ruck; Navy = swim is recommended. Ruck or swim: Shoot for a four- to five-mile ruck or at least a 1,500-meter swim with or without fins. TRX atomic push-ups: Use TRX or rope/straps to elevate the feet. Do a push-up and a knee-up combined.

Kettlebell swings (can be done with dumbbells, too)

The above workout is a great full-​​body workout mixed with fast runs for an even greater challenge. Add in a specialized ruck or swim, depending on the goals in your training, and you have a complete workout that can be a weekly favorite. Share some of your favorites in the comments section, and we can try them and even post them in their own special blog post.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you’re looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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