Workout: Memorial Day Murph

Gym & Home Workout: Hero Workout!

Workout: Murph – In honor of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. The “Murph” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said “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.”

“Murph” has become one of the most famous CrossFit workouts, globally, especially as a tribute on U.S. Memorial Day (the last Monday of May), when the workout is sometimes referred to as “Memorial Day Murph.” The workout, as prescribed (“Rx”), requires a weight vest but allows the athlete to partition the work as needed. In a more challenging “Rx+” version of the workout some athletes do the work in the order written, un-partitioned (complete the 100 pull-ups before beginning the push-ups, etc.

“Murph”
For time (as fast as possible)

– 1 mile Run
– 100 Pull-Ups (alternative: Jumping pull-ups)
– 200 Push-Ups
– 300 Air Squats
– 1 mile Run

If able: perform all movements with a Weight Vest (20 pounds recommended)

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.