The Murph CrossFit training regiment is based off a Navy SEALs personal training routine from 2005. A vlogger recently decided he was up for the challenge and completed the Murph every day for a month. The Murph consists of a 1-mile run, 100 pullups, 200 pushups, 300 air squats, and then another 1-mile run. After breaking down the routine into 20 sets, he began day one, which resulted in complete exhaustion. On day two every muscle was sore, but by the end of the week the vlogger says he felt a routine setting in. By day 30 he had gained four pounds of muscle and felt like he was in the best shape of his life.