This will serve as our WOD post for Sunday night, for Monday’s workout. However, we wanted to share all options for the workout so that you can be prepared and plan your holiday weekend. We will honor Murph at 7am & 8:30am on Monday, May 27. All are welcome, drop-ins, family, etc.!
First things, first. We are very eager and excited to honor this workout again on Memorial Day. Michael Patrick “Murph” Murphy (7 May 1976 – 28 June 2005) was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the U.S. Navy to receive the award since the Vietnam War [1]. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart (Wikipedia).
Although words will never truly illustrate the impact this man has had on our lives, we can take a moment to honor him and the other men and women who have died while serving in the US Armed Forces.
What is Murph?
Murph is a CrossFit Hero workout which Murphy himself would regularly do. Murphy called it Body Armor and it was the same workout we know and love today:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
Murph would complete this while wearing his body armor. The CrossFit version of this suggests wearing a 20lb weight vest and allows the middle portion to be partitioned as needed.
We HIGHLY encourage you to scale and partner. Below, we have listed several options for you based on where you are in your training. However, if you do plan to do the entire workout, please do you best to consider:
1) Have I been consistently at the gym 5+ times per week for the past month?
2) Have I done at least 75 pull ups, 100 push ups and 200 squats in those sessions while I’ve been at the gym?
3) Will I do my best to eat, drink and sleep like an athlete the night before and the day following Murph?
If you answered no to any of those questions or aren’t sure, ask any of your coaches what their plan of attack is OR try one of the following:
1) Run, pull-up, push-up, squat, run, in any rep scheme you desire: Just do your best to preserve the intended FLOW of the workout!
2) “Classic”:
20 rounds of:
5 pull ups
10 push ups
15 air squats
*tag team this option and do the ole “I-go, you-go approach”… meaning each person completes 10 rounds, right Cat & Ab?
3) “Push-Up Saver” (i.e.” suggested for our ladies!)
20 rounds of:
5 push ups
5 pull ups
5 push ups
15 squats
*again, tag team this one!
4) “Mini Sets”:
33 rounds of:
3 pull ups
6 push ups
9 squats
Followed by one round of:
1 pull up
2 push ups
3 squats to finish it out!
5) “Leg Saver” (i.e. for the Bambis out there):
15 rounds of:
5 pull ups
10 push ups
20 squats
Then 5 rounds of:
5 pull ups
10 push ups
All of these variations start and end with a mile. You could intermix the 400s where you wish to complete 8 of them by the end. You could tag team 400×4 at the beginning and end with a partner. You could even do this with FOUR people. The point is: Do it. Come in, and let us help you decide HOW!
Enjoy the weekend! See you Monday!