“If it doesn’t challenge you, it doesn’t change you.”
Sunday, May 26th, we tackle “Murph,” a hero WOD that tests your strength, endurance, and mental toughness. This is what we’ve been preparing for all month—your chance to test your limits and honor a hero, Lt. Michael Murphy.
The Murph workout is a CrossFit workout that honors the life of Navy Lieutenant Michael Murphy, who died in Afghanistan in 2005 and was posthumously awarded the Medal of Honor. The workout is also known as the Murph challenge, and is completed annually on Memorial Day by CrossFitters and Navy SEALs.
Warm ups
Spend 5-10 Minutes Warming Up
Dynamic Stretches:
Leg swings (10 per leg)
Arm circles (10 forward, 10 backward)
Inchworms (5 reps)
Specific Movement Warm-Up:
10 Scap Pull-ups
10 Push-ups (slow)
15 Air squats
Different Strategies to Tackle Murph:
Classic (Unpartitioned) Strategy:
Complete all reps of one exercise before moving to the next.
Best suited for advanced athletes who can manage high-rep sets efficiently.
How do you perform the “Murph” workout?
Start and end the workout with a mile Run. Partition the Pull-Ups, Push-Ups, and Squats as needed. Women wear a 14 lb. weight vest, and men wear a 20 lb. weight vest.
How do you score the “Murph” workout?
Score is the time it takes to complete all the movements, including both runs.
What is a good score for the “Murph” workout?
– Beginner: 63-71 minutes
– Intermediate: 47-62 minutes
– Advanced: 36-46 minutes
– Elite: <35 minutes
For un-partitioned, add ~15-20% to the times.
What are the tips and strategy to use for the “Murph” workout?
If you choose to partition the “inside work,” the Pull-Ups, Push-Ups, and Air Squats (which is the original intent of the workout), partition them as follows: 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats. In the CrossFit community, this is known as performing 20 rounds of “Cindy.” It’s the most efficient way to partition such a high volume of reps.
What is the intended stimulus for the “Murph” workout?
While this WOD is an endurance-type workout, it should be performed in approximately an hour or less. If, for example, it takes you 90+ minutes to complete, you’ve altered the stimulus and lost the requisite intensity – meaning you should consider scaling.
Cindy Style (Partitioned):
Break the reps into 20 rounds of “Cindy”:
5 Pull-ups
10 Push-ups
15 Squats
This allows for consistent pacing and managing fatigue better.
Further Partitioned:
Break the reps into 25 Rounds of:
4 Pull Ups
8 Push Ups
12 Squats
Half/Half Strategy:
Break the workout into two sets of:
1/2 Mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 Mile Run
A good option for those who find the full runs challenging.
Remember the Purpose: We’re not just working out; we’re paying tribute to a hero. Let that drive each rep and each mile.
Reflect on Your Training: Think about all the workouts this past month. Every drop of sweat has led to this moment. You are ready.
Support Each Other: Encourage and push each other. Today, more than any day, we’re a team. We finish together.
Points of Performance:
Run: Maintain a steady pace that allows you to push through the bodyweight exercises in between without excessive fatigue.
Pull-Ups: Focus on full range of motion. Use a band if needed to maintain technique.
Push-Ups: Keep your body in a straight line from head to heels. Break them into smaller sets to avoid muscle failure.
Squats: Depth is key—hip crease below the knee. Keep your chest up and drive through your heels.
