Community Event: Memorial Day "Murph"

"Murph" is a yearly community event dedicated to celebrating those who've given the ultimate sacrifice for the freedoms we enjoy...
By
Josiah Flex
May 16, 2021

Join us at CrossFit Sugar Grove on Memorial Day, May 31st, for the Murph workout!

Why should I join in?

"Murph" is a yearly community event dedicated to celebrating those who've given the ultimate sacrifice for the freedoms we enjoy, and those who continue to serve us today!

Bring a family member, workout buddy, or neighbor to kick off Memorial Day morning with the Murph workout.

So, what is this Murph workout all about?

"Murph” is a CrossFit Hero WOD (Workout Of the Day) named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.

The workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ It first appeared on the CrossFit site 18 August 2005.

The "Murph" hero workout is as follows:

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

It's original 'Body Armor' name soon became known 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.

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.

That sounds cool, but I can't run that far or do that many push-ups or squats. Should I even come?

Short answer, YES!

This workout can be completed in any way you want, and spilt amongst a buddy or two (or three).

Here are some options:

Half Murph

As with everything we do we can scale in several different ways. We can scale movements, loads, time domains and the amount of reps. Scaling the movements of ‘Murph’ is simple, pull ups to banded pull ups or ring rows, push ups to box push ups or knee push ups and the squats to a repeatable range of motion.

Scaling the rep scheme is also simple. A scaled version might look like:

Half mile run

50 pull ups

100 push ups

150 air squats

Half mile run

Totally partitioned Murph

For some breaking down a long ‘chipper’ style workout makes it infinitely more manageable – this includes the run. Therefore, we could opt to partition the whole workout:

20 rounds of:

Run 160m

5 Pull Ups

10 Push Ups

15 Air Squats

Whichever variation of ‘Murph’ you opt for make sure you consider how the workout is supposed to be completed. ‘Murph’ shouldn’t take you over an hour but you shouldn’t finish it in 20 either. So, make sure you pick a scaling option that suits your ability but one that maintains the pure suck that ‘Murph’ should bring – if in doubt ask a CFSG coach. And remember to hit it hard, no matter what!

Join us at CrossFit Sugar Grove on Memorial Day, May 31st, for the Murph workout!

See you there!

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