How To Do The Workout “Murph”

This Friday, May 26, we’ll be doing the hero workout “Murph” in the afternoon.

Whether this is your very first Murph or your 10th, it can be helpful to see different ways to do the workout.

First, let’s establish some guidelines

  1. It should be a more challenging workout, mentally and physically
  2. You should modify it to you, for your fitness ability and desired level of difficulty
  3. Safety is still paramount, don’t let the first two points push you too far. Keep your ego in check.
  4. Generally we’re looking for a 45min to 75min workout
  5. Every single person is capable of doing Murph, it’s just a matter of how we scale it
  6. Community spirit is a big part of this workout. Cheer others on next to you and when you are done!

Second, here is how CrossFit created the workout back in 2005

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

How To Modify Murph For YOU

Here’s a bunch of ways you can modify it, listed from more beginner friendly to more competitive. This list is not all inclusive, it’s just to give you some ideas, and you can certainly mix and match from the list. Create a version that is appropriate for you, or talk with a Coach about how to create the best version for you!

1)

Walk 0.5 Miles

5 Rounds Of:

5 Ring Rows

10 Incline (or knee) Pushups

15 Air Squats To A Box

Walk 0.5 Miles

2)

Walk 1 Mile

10 Rounds Of:

10 Ring Rows

20 Incline (or Knee) Pushups

30 Air Squats

Walk 1 Mile

3)

Walk 1 Mile

20 Rounds Of:

5 Ring Rows

10 Incline (or knee) Pushups

15 Air Squats

Walk 1 Mile

4)

Jog 0.5 Miles

20 Rounds Of:

5 Incline (or knee) Pushups

5 Ring Rows

5 Incline (or knee) Pushups

15 Air Squats

5)

Walk/Jog/Run 1 Mile

10 Rounds Of:

5 Kipping Pullups

10 Pushups

15 Air Squats

Walk/Jog/Run 1 Mile

6)

Run 1 Mile

20 Rounds Of:

5 Kipping Pullups

10 Pushups

15 Air Squats

Run 1 Mile

7)

With a 20lb weight vest

Run 1 Mile

20 Rounds Of:

5 Kipping Pullups

10 Pushups

15 Air Squats

Run 1 Mile

8)

With a 20lb weight vest

Run 1 Mile

20 Rounds Of:

5 Strict Pullups

10 Pushups

15 Air Squats

Run 1 Mile

9)

With a 20lb weight vest

Run 1 Mile

100 Pullups

200 Pushups

300 Air Squats

Run 1 Mile

10)

With a 20lb weight vest

Run 1 Mile

100 Chest To Bar Pullups

200 Handstand Pushups

300 Pistols

Run 1 Mile

Closing

We hope to see all our members, friends, family, and neighbors here for this event. It is open to the public, please just have them reach out to the coaches ahead of time to secure their spot in a heat. Spectators are also welcome!

Last thing, Coach Rob also wrote a blog about the ESSENSE of Murph which can be read at the link below which goes into a little more detail about the meaning of Murph.

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