Murph

Murph 2

Memorial Day Murph is a rapidly growing tradition among CrossFit boxes all over the world.  With the recent release of the movie “Lone Survivor”, which depicted the story of Murph’s heroic actions along with his fellow U.S. Navy SEALs, his legend has only grown larger.

We field a lot of CrossFit questions on a daily basis, but it seems a lot of people are concerned by this Hero WOD and how hard, or maybe impossible, it might be.

Our simple answer is it’s scalable. CrossFit is always scalable. Hence why CrossFit has such mass appeal.

But we wanted to take “scalable” a step further.  Every CrossFitter is different, so they should pick a version that is suitable for their current level of fitness and CrossFit experience.

We encourage all of our members to come do any version of Murph they please. It’s about taking some time away from the boat and beach to remember our heroes.

 First, What is Murph?

“Murph”  

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

 Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. (Run can’t be done in middle or partitioned.)  If you’ve got a twenty pound vest or body armor, wear it.

 Most common ways to partition reps:

20 Rounds: 5 Pull-ups, 10 Push-Ups, 15 Air Squats

10 Rounds: 10 Pull-ups, 20 Push-Ups, 30 Air Squats

Here are the many ways we scale Murph at CrossFit Mahwah

Rx: Murph (as written above) Athlete Should Have Minimum 6 Months of Crossfit Experience, Rx most WODs, and currently WODing 3x+ per week.  Still expect a WOD at least 45 min long.
RTG: Murph w/ 20 lb. weight vest RTG (Road to Games) Standards are designed for our athletes that are interesting in doing CF Competitions. Completion is often more of a factor than time.
Partner Rx: The most popular option. Still a VERY tough WOD. Both Partners will run both miles together. They will split reps; even split not required. Only one partner works at a time. If one partner returns from run first, they can begin reps. If performing a 5-10-15 for 20 rounds format, partners can alternate movements to move quickest.
Scaled:  Based on athlete’s abilities or limits they can reduce length of run, or number of reps, or both. Keep the WOD in proportion, don’t just get rid of the mile runs altogether. Many athletes do both mile runs, but halve the middle reps. Others may row the distance if they cannot run. (1 mile = 1600 m).  Halve the run distance and all reps is a good start. Athletes can also use bands for pull-ups and/or push-ups.
Partner Scaled: To further scale the scaled, lower the reps and team up with a partner. Partners can further lower the run and reps. Run should still be done together. Again, use technique of constantly taking turns to keep each other fresh.
Novice CrossFitter or Master’s Scaled: The furthest scaled version of Murph.          Run 400m, 25 Ring Rows, 50 Box Push-Ups, 75 Air Squats, 400m Run. Will still be a tough WOD for someone not currently on an active fitness program. Ring Rows are substituted for pull-ups, and push-ups will be performed on an incline using a box, up to 30” high.

 

MURPH 

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

 

RTG: Wear 20 LB. Vest

 

Partner Rx: Both run miles, split middle reps.

½ MURPH 

800m Run

50 Pull-Ups

100 Push-Ups

150 Air Squats

800m Run

 

Or

½ Murph + Run the 2 Miles

 

Partner 1/2 : Both run 800s, split middle reps.

 

 

 ¼ Murph 

400m Run

25 Pull-Ups

50 Push-Ups

75 Air Squats

400m Run

 

Or

400m Run

25 Ring Rows

50 Box Push-Ups

75 Air Squats

400m Run

Murph Description From CrossFit.com

“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.

REMEMBER WHY YOU HAVE MONDAY OFF FROM WORK. HONOR OUR HEROES.