Thursday, May 16, 2024

Memorial Day MURPH


The Murph Challenge

Memorial Day is just around the corner (May 27th if you’ve forgotten), and whether you’re new to CrossFit or not, you’ve probably heard about Murph at some point. In class we will be completing Murph B day May 24th and A day May 28th. 

In case you’re unfamiliar, “Murph” is a classic CrossFit workout known as a Hero WOD. Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June28th, 2005.


This workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription. So, every year, CrossFitters synonymously around the world pay special tribute to Lieutenant Murphy by joining together and suffering through this workout.


Hero WOD’s are not uncommon in the CrossFit community. Besides the story of an amazing human being who gave his courage and ultimate sacrifice for his team and country (which we’re about to get to), it also gives us a chance to pay tribute to other Hero WOD’s such as J.T.MichaelRandy, and Nate. CrossFit still makes new Hero workouts to this day.

“These men were fathers, husbands and sons. They were brothers to their fellow SEALs. They were also CrossFitters. In their actions, these men embodied the values and spirit of true heroes, and to immortalize their courage, bravery and self-sacrifice, the CrossFit Hero workouts were created.”

–Russel Berger, CrossFit

So what made Lieutenant Murphy’s story so impactful? Here’s an excerpt about what went down in Afghanistan in June 2005:

On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire.  This deliberate and heroic act deprived him of cover and made him a target for the enemy.  While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in.  Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 men aboard.

On the ground and nearly out of ammunition, the four SEALs, continued to fight.  By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead.  The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.

By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

Lt. Murphy was buried at Calverton National Cemetery less than 20 miles from his childhood home. Lt. Murphy’s other personal awards include the Purple Heart, Combat Action Ribbon, the Joint Service Commendation Medal, the Navy and Marine Corps Commendation Medal, Afghanistan Campaign Ribbon and National Defense Service Medal.

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. Women wear a 14 lb. weight vest, and men wear a 20 lb. weight vest.

How do you score the “Murph” workout?

Score is the time it takes to complete all the movements, including both runs.

What is a good score for the “Murph” workout?

– Beginner: 63-71 minutes
– Intermediate: 47-58 minutes
– Advanced: 36-41 minutes
– Elite: <35 minutes

What are the tips and strategy to use for the “Murph” workout?

If you choose to partition the reps (which is the original intent of the workout) partition them as follows: 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats. In the CrossFit community, this is known as performing 20 rounds of “Cindy.” It’s the most efficient way to partition such a high volume of reps.

What is the intended stimulus for the “Murph” workout?

While this WOD is an endurance-type workout, it should be performed in approximately an hour or less. If, for example, it takes you 90+ minutes to complete, you’ve altered the stimulus and lost the requisite intensity – meaning you should consider scaling.

How do you scale the “Murph” workout?

“Half Murph”
1/2 mile Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
1/2 mile Run
(no Weight Vest)

Intermediate (A)
Perform full “Murph” without a weight vest

Intermediate (B)
Perform “Half Murph” with a weight vest (20/14 lb)

Dumbbell Only
For time:
1 mile Run
100 Dumbbell Bent Over Rows
200 Push-ups
300 Air Squats
1 mile Run

No Equipment
For time:
1 mile Run
200 Push-Ups
300 Air Squats
400 Sit-Ups
1 mile Run

No room to run?
Substitute the 1 mile run with 500 Jumping Jacks, the 800m run with 250 Jumping Jacks

CHECK OUT YOUR RESULTS   How do I stack up ??

 Memorial Day Murph 

Warm Up

  Arrive 30 min early

5-10 min walking, slow jog (ankles, knees, hips)

Running Drills and Stretch

3-5x through

-50m Run/Jog

-R/L single leg good morning

-R/L Figure 4 (ankle on knee, sit)

-R/L Knee up, into lunge, twist (move slow)

Hips - Air Squat

Hip Halo 

Cossack Squat 5ea side

Pull ups

Band on Pull up Bar 10 reps (Hands shoulder width SLOWLY pull down towards hip)

3-5 strict pull ups.or ring rows

3-5 pull ups *version you will use for Murph (Ring Row, Jumping or Regular)

Push ups

Chest stretch on Post/Wall

10 seal to down dog

Complete 5 knee Push up, 5 Regular, 1 Hand Release


For time:

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

(50 minute Time Cap)

Murph Workout Options

**Scaling is totally fine**

  1. ½ reps of entire workout

(800m run, 50 pull up, 100 push up, 150 air squat, 800 run ) 

* 10rds 5 pull, 10 push, 15 squat, 5,5,5,15

  1. Partner Version

Split up work half or full

Ex:1 works at a time or both work at same time and add reps together.

  1. Vest optional not expected

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    1st time doing Murph DO NOT WEAR A VEST

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    2nd or 3rd time doing Murph consider wearing on the run only

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    You can complete 100 pull ups, 200 push ups, 300 squats in less than 25 minutes without a vest, then consider scaling up and wear 20#/14 vest 

4. Random Scaling

Consider changing 1 movement. ½ that movement 

(Run, Pull ups, Push Ups)

Pull up Scalings

Ring/ Bar Rows

Jumping pull ups Banded Pull ups

Push Up Scaling

Box Push up

Knee Push up

Banded Push up

Air Squat Scaling

Box squat

Med ball Squat

Elevated heels

Ways to Break up Pull ups, Push ups and Squats

20 rds

5 pull up

10 push up

15 air squat

10 rds

10 pull ups

20 push ups

30 air squats

20 rds

5 push up

5 pull up

5 push up

15 air squat

Monday, March 11, 2024

How To Clean


Squat Clean

Power Clean

The Burgener Warm Up

Men's Clean and Jerk Workout 2022 CrossFit Invitational 

Women's Clean and Jerk Workout 2022 CrossFit Invitational