Murph
For time:
Run 1 mile
100 pull-ups
200 push-ups
300 air squats
Run 1 mile
Partition the pull-ups, push-ups, and squats as needed. If you’ve got a 14/20-lb vest or body armor, wear it.
Or
Review the list of Hero workouts and honor someone with an all-out effort.
Post your choice of workout and result to comments.
If you perform Murph, don’t forget to log your score in the Progress tab in the CrossFit app. You can also support the Murph Challenge by officially registering at themurphchallenge.com or by donating directly to the Lt. Michael P. Murphy Memorial Scholarship Foundation at murphfoundation.org.
Today’s workout was created in 2005 in memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005. This workout was one of Murphy’s favorites, and he’d named it “Body Armor.” It is now 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.
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Stimulus and Strategy:
By design, most Hero workouts are meant to be extremely grueling, arduous, and mentally challenging. Many contain a very high volume of reps. Keep in mind that “challenging” is relative, and athletes should adjust workouts to align with their physical and psychological tolerances. If you are performing Murph, partition the pull-ups, push-ups, and squats as needed. Consider 20 sets of 5 pull-ups, 10 push-ups, and 15 air squats, or 10 rounds of 10 pull-ups, 20 push-ups, and 30 air squats. If you have completed Murph previously, consider performing the pull-ups, push-ups, and air squats unpartitioned. Beginner athletes should reduce the work to a level that is attainable yet challenging.
Scaling:
Reduce the repetitions of the pull-ups, push-ups, and air squats. Reduce the distance of each run.
To reduce the complexity of the pull-up, consider ring rows. For the push-ups, perform this movement from the knees or with your hands on a 30-inch box. For the air squats, perform this movement to a target that allows for a pain-free range of motion.
In case of injury or limitation, perform 1,600/2,000 meters on a rower (this should be a last resort) or 3,500/5,000 meters on an Echo bike.
Intermediate option:
For time:
Run 1 mile
50 pull-ups
100 push-ups
150 air squats
Run 1 mile
Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 25 minutes into your workout.
Or
Hero workout of your choice.
Review the list of Hero workouts and honor someone with an all-out effort.
Beginner option:
For time:
Run 800 meters
Then, 10 rounds of:
5 ring rows
10 push-ups with hands elevated on a box
15 air squats
Then, run 800 meters
Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 20 minutes into your workout.
Or
Hero workout of your choice.
Review the list of Hero workouts and honor someone with an all-out effort.
Coaching cues:
In the push-up, squeeze your thighs, glutes, and abdominals to move the body up and down as one unit.
Resources:
Running Workshop: Pose Alignment
The Kipping Pull-Up
The Push-Up
The Air Squat
The Ring Row.
Push-Up Tips
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