Memorial Day Murph is coming up. There has been a lot of excitement and talk about Murph. In this post we’ll explain who “Murph” is, the actual work out and scaling options. Remember, Murph is Saturday, May 27th at 8AM and 9AM!
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.
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. 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 actually 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.
Donations to the Navy SEAL Foundation
Lt. Michael Murphy was a Navy SEAL who gave his life for the freedoms that make America the amazing country that it is. He was awarded the Medal of Honor for actions in Afghanistan in 2005. Please consider donating to the Navy SEAL Foundation. Cash or check is fine to The Fort then we will make a group contribution. Thank you. https://www.navysealfoundation.org/donate/
Post to comments how you are going to complete Murph!