Memorial day is here! If you’ve been doing CrossFit for a while, you’ve seen that a common Hero Workout done on memorial day is “Murph”. This workout is in honor of Navy Lieutenant Michael Murphy. Murphy was a SEAL team member who lost his life serving his country in Afghanistan in 2005 during Operation Red Wings (2).
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
To score full Murph, hop over to the M60 track!!
**See Workout Prep Notes for Murph Details
IMPORTANT NOTE:
If you have not been doing a training consistently and/or doing this type of volume, DO NOT complete this workout in its entirety. See below for 2 different (lower volume) versions.
Athletes Notes
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Who is Murph?
Memorial day is here! If you’ve been doing CrossFit for a while, you’ve seen that a common Hero Workout done on memorial day is “Murph”. This workout is in honor of Navy Lieutenant Michael Murphy. Murphy was a SEAL team member who lost his life serving his country in Afghanistan in 2005 during Operation Red Wings (2).
On the morning of June 28th, Lt. Michael Murphy and Petty Officers Danny Dietz, Matthew Axelson, and Marcus Luttrell were dropped into the mountains of Afghanistan, only to be ambushed by more than fifty militiamen after a local accidentally wandered onto their position and gave it up.
The four soldiers were heavily outnumbered, but put up a strong fight. During the ambush, Lt. Murphy risked his own life by coming out from cover, finding a signal, and calling for help.
2 Rounds:
10 Calf Raises
5 Elbow to Floor Stretch (each)
5 Push Up to Downward Dog
5 Dynamic Squat Stretch
5 Towel Rows or Crush Grip Dumbbell Bent Over
10 Jumping Jacks
into…
2 Rounds
30 second Run
30 seconds of Air Squats
Athletes Notes
For Time:
800m Run
50 Kipping Pull Ups** OR 50 Towel Rows OR 50 Banded Bent Over Rows
100 Push Ups
150 Air Squats
800m Run
Time Cap: 25:00
2 Options
1) Complete straight through as written
2) Partition the 50,100,150 into rounds. (See Notes)
RX+ Option: Strict Pull Ups
Athletes Notes
Workout Strategy and Flow
2 options today.
1) Complete straight through as written meaning you must finish all 50 rows before moving onto the 100 push ups…etc.
2) Partition the 50,100,150 into rounds. (See Notes)
- If you choose to partition into rounds it would be up to you. You could do 10 rounds of 5,10,15 or 5 rounds of 10,20,30. Both will be considered RX today. Just note which one you did for your own sake 🙂
- Runs – we want a challenging but sustainable pace in the first 800m, wait until the final 800m run to push it.
- Towel Rows or Banded Bent Over Row OR Kipping Pull Up – only perform kipping pull ups if you feel extremely proficient in that movement.
- Push Ups – I am recommending that you do 2 sets of 5 each round unless you feel SUPER confident that even under fatigue you can do bigger sets of push ups
- Air Squats -If you are doing this straight through, then aim for bigger sets!!!
You may scale up by wearing a 20/14# vest.
Substitutions
- Run —–> You can either just go for a 4 minute run, don’t worry about distance and push yourself to complete 4 minutes of a run. OR You can do 4:00 of High Knees OR High Knees to Jumping Jacks or Skater Side Jumps
Backpack Option
For Time:
800m Backpack Run
50 Backpack Bent Over Row
100 Backpack Push Ups
150 Backpack Back Squat .
800m Backpack Run
Scaled
I would recommend you break this up into 10 rounds
4:00 Step Jacks
into…
10 Rounds
5 Towel Rows
10 Elevated Knee Push Ups
15 Squat to Chair
…into…
4:00 Step Jacks
For Time:
800m Run
50 Double Dumbbell Bent Over Rows (2×50/35)
100 Push Ups
150 Air Squats
800m Run
Time Cap: 25:00
*2 Options
1) Complete straight through as written
2) Partition the 50,100,150 into rounds. (See Notes)
For Kipping or Strict Pull Ups, see Bodyweight Version
Athletes Notes
Workout Strategy and Flow
2 Options Today.
1) Complete straight through as written meaning you must finish all 50 rows before moving onto the 100 push ups…etc.
2) Partition the 50,100,150 into rounds. (See Notes)
- If you choose to partition into rounds it would be up to you. You could do 10 rounds of 5,10,15 or 5 rounds of 10,20,30. Both will be considered RX today. Just note which one you did for your own sake 🙂
- Runs – we want a challenging but sustainable pace in the first 800m, wait until the final 800m run to push it.
- Double Dumbbell Bent Over Row – ideally, the weight you select should allow you to do 5 – 10 unbroken at a time.
- Push Ups – I am recommending that you do 2 sets of 5 each round unless you feel SUPER confident that even under fatigue you can do bigger sets of push ups
- Air Squats -If you are doing this straight through, then aim for bigger sets!!!
You may scale up by wearing a 20/14# vest.
Substitutions
- Run —–> You can either just go for a 4 minute run, don’t worry about distance and push yourself to complete 4 minutes of a run. OR You can do 4:00 of High Knees OR High Knees to Jumping Jacks or Skater Side Jumps
Mayhem Moms
Up to you ladies on if you want to partition it into rounds or if you feel good getting after it straight through
4:00 Lateral Shuffle to Jump
50 Double Dumbbell Bent Over Row
100 Modified Knee Push Ups
150 Squat to Bench
4:00 Lateral Shuffle to Jump
2 Rounds:
1:00 Slow Walk
:30 Couch Stretch (each side)
:30 Chest Stretch (each side)
:30 Leaning Tricep Stretch (each side)
Athletes Notes
Mayhem Moms
Up to you ladies on if you want to partition it into rounds or if you feel good getting after it straight through.
4:00 Lateral Shuffle to Jump
50 Towel Rows
100 Modified Knee Push Ups
150 Squat to Bench
4:00 Lateral Shuffle to Jump