monday, may 26

“Murph”

Murph is a CrossFit Hero workout that stands as a testament to the enduring legacy of U.S. Navy SEAL Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005.

Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day as a way to honor Lt. Murphy and all others who have served.

Memorial Day “Murph” 
Murph is a LOT of volume, especially the pull-ups and push-ups. We highly encourage everyone to participate in this workout to honor a great hero but please do scale volume as needed in order to avoid extreme soreness.

“Murph”

For time:

1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

Partition the pull-ups, push-ups, and squats as needed. If you’ve got a 14/20-lb vest or body armor, wear it.

Scaled

1200-1600m run 

(15 rounds of 3-6-12 which =...)

45 pull-ups

90 push ups

180 air squats

1200-1600m run 

1/2 Murph

1 mile run

50 pull-ups

100 push ups

150 air squats

1 mile run