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?
1 mile Run
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.|
1 mile Run
RTG: Wear 20 LB. Vest
Partner Rx: Both run miles, split middle reps.
150 Air Squats
½ Murph + Run the 2 Miles
Partner 1/2 : Both run 800s, split middle reps.
| ¼ Murph
75 Air Squats
25 Ring Rows
50 Box Push-Ups
75 Air Squats
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.