Murph: NOT just another work out

Memorial Day Murph is coming up this weekend. There has been a lot of excitement and talk about Murph. I am going to discuss who “Murph” is, the actual work out and scaling options. Remember, Murph is Saturday May 28th at 9AM! We will be showing Lone Survivor Friday May 27th at 7PM. Guests are more than welcome!

Michael Murphy was a Lieutenant in the United States Navy. He became a Navy SEAL and was Killed in Action in June 2005 while conducting combat operations in Afghanistan. For his actions, he was awarded the Medal of Honor, our nation’s highest military honor. While in combat, he decided to sacrifice himself by leaving his position of cover to make a phone call to try and save his men, who were all badly wounded. Murph’s actions are immortalized in the book and movie, “Lone Survivor.”

Murph used to perform this work out, which he called “Body Armor,” in his full gear. He would do it regularly, not make a big deal, it was just another “easy day.” Once he was killed, CrossFit re named it and “Murph” was born.

For Time
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
*If you have a 20lb vest, wear it. Partition the gymnastic movements anyway. The work out must start and finish with a run.

Obviously, Murph is a beast of a man. So, his work out reflects his character, intensity and accomplishments. Being able to attempt and complete Murph makes you a more fit, mentally tougher human being. Do not be afraid to get really uncomfortable during this work out. Honor the man.

If you are planning to scale Murph, here are a couple different ways to do it:
1. Set a time cap. Do as much of Murph as possible in 45 to 59 minutes.
2. Half Murph. Literally, split everything in half. 800m Run, 50 Pull Ups, 100 Push Ups, 150 Air Squats, 800m Run.
3. Partition the Pull Ups, Push Ups and Air Squats into manageable pieces. You could literally do 100 rounds of 1 pull up, 2 push ups and 3 air squats. More common ways are 20 sets of 5 pull ups, 10 push ups and 15 air squats, or 10 rounds of 10 pull ups, 20 push ups and 30 air squats.

Post to comments how you are going to complete Murph!

Lieutenant Michael Murphy

Lieutenant Michael Murphy

Weekly Training | 5/23/16 – 5/29/16


  • Friday, May 27, 7pm. Screening of ‘Lone Survivor’ at The Fort on the projection screen. Bring snack, chairs, blankets, BYOB.
  • Saturday, May 28, 9am. Hero WOD “Murph”. The workout is open to everyone.
  • Saturday, June 4. Come celebrate 5 years of The Fort! Special workout at 9am, party to follow.
  • Saturday, June 18. 8th Annual Bobcat Bolt in honor of Josh and Nate Hardy. Begins at Oyster River High School. Register HERE for 5k and Kids Fun Run!
Dana "Murph" 2014

Dana and Nikki, “Murph” 2014


Monday 5/23

Individual Warm Up
Z1 3 Min
Monster Walk
10 x Air Squat
10 x Push Up
10 x Pull Up
*Please get this done before the hour starts.

Group Warm Up led by your Coach
Empty Barbell. 2 Rounds.
Push Press x 5
Back Squat x 5

1: Back Squat x 3 Heavy
2: No Push Up Burpee x 10
3: DB Push Press x 5 Heavy
4: Upper Body Pull. Pick One.
Rope Climb x 2
Muscle Up x 3
Pull Up x 5
Ring Row (Horizontal) x 3-5
Tuesday 5/24
Group Warm Up
Z1 3 min
*increase pace each set
3 RFT 
25 KBS (70/53)
25 Burpees
*Go Hard here.
Wednesday 5/25
Group Warm Up under your Coaches instruction
Z1 3 min
Monster Walk
Empty Barbell Warm Up 2 x 5 each
Front Squat
Push Press
MAP Testing
15 Front Squats (95/65)
Rest 3 min
15 Box Jump Step Down (24/20)
15 Deadlifts (95/65)
Rest 3 min
15 Push Press (95/65)
15 Lateral Bar Burpees
*Go hard with all of these.
Thursday 5/26
Make up and recovery day
Friday 5/27
*If you are doing Murph, use Friday as a day to prepare mentally and physically. If not, your WOD is below!*
Warm Up
Z1 3 min
Barbell Warm Up (Group). Review movements.
Mobility as needed
Barbell Complex
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Jerks
3 Sets total. Record heaviest complete set.


25/20 Cal Row
25/20 Cal Bike
20 Hand Release Push Ups
30 Air Squats
Saturday 5/28
Warm Up
Z1 3 min

For Time
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
*Scaling options will be available.
**Show up early and be ready to work. This is open to everyone regardless of membership.
Sunday 5/29
Make up and recovery day
Brookford Farm Summer CSA. Getcha veggies heah!

What is a CSA? Community Supported Agriculture allows community members to purchase local seasonal produce, meats, and dairy directly from a farm. In this case, Brookford Farm in Canterbury, NH. Brookford is an organic farm offering nutritious food options for your entire diet. There are many different plans/shares to fit budgets and needs. For example, you can get a peak season (12 weeks) 1/2 vegetable share for an affordable $280. This would be a fantastic option for 1-2 people! This is a fantastic way to try some new foods and support local agriculture. The ultimate #farmtotable

When? This summer! 20 weeks, June – October or Peak Season 1/2 veggies from 6/27-9/12). Drop off will be at The Fort on Tuesday or Thursday. You will need to be available to pick up your items the day they are delivered.

How? You will need to print and complete a paper registration form which will be sent in with others from The Fort. Please have this form to Ashley by Wednesday, May 25th. USE THIS FORM. Please fill in the Partner Distribution Location as The Fort CrossFit and Ashley as Group Leader.

Have questions? Feel free to get in touch with Ashley or Matt Jaquish.

Brookford CSA