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The Murph

CrossFit’s Hero and Tribute Workouts

CrossFit started honouring the memories of CrossFit service members who made the ultimate sacrifice and exemplary members of the CrossFit community who are no longer with us in 2005. They do this by naming a workout – for example, the Murph is named in memory of a Navy Lieutenant.

A full list of all the Hero and Tribute Workouts can be found on the CrossFit website.

What is the Murph?

The Murph is probably one of the most widely recognized Hero WODs. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th, 2005. He was awarded the Congressional Medal of Honor after his death.

“Body Armor” was one of Murphy’s favourite workouts, and so we honour him and his sacrifice by completing the challenging workout every Memorial Day (and CrossFit renamed the workout in his name).

Murph workout itself consists of a one-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another one-mile run, all done consecutively with a 20lb weighted vest. Partition the pull-ups, push-ups, and squats as needed just as long as you start and finish with a mile run.

Modifying the Murph

The Murph is very challenging – it will test your stamina and endurance (and probably have you question many of your life choices) — and for these reasons, it will help you tap into your own inner beast. The workout as prescribed may be too intense for the average athlete, so it is vitally important that you speak with Chris or Andy to figure out a modification that will work for you.

This workout will take over an hour (without warming up or cooling down considered).

There are numerous ways this workout can be modified to suit your fitness level.

  • Half Murph – literally cut everything in half (1/2 mile run, 50 pull-ups, 100 push-ups, 150 squats, 1/2 mile run)
  • 3/4 Murph – 75% of the original (3/4 mile run, 75 pull-ups, 117 push-ups, 225 squats, 3/4 mile run)
  • Perform the Murph in Rounds – this will allow certain muscle groups to recover while you work out a different muscle group (example: 4 Rounds of 1/2 mile run, 25 pull-ups, 50 push-ups, 75 squats)
  • Don’t use a weighted vest
  • Modify movements to meet your fitness level (for example: push-ups from knees, or pistol squats to add some extra flair)

The point is YES, you CAN do the Murph. And you can complete it safely and with a crowd of people there to support your every move at Cryptid CrossFit. Be sure to speak with Andy and Chris to modify Murph in the best way for you.

Our Murph Event

Our coaches will be starting Murph at 7 am, feel free to come early and cheer them on! Otherwise, please arrive by 8 am. The first heat will be starting at 8:15 am, sharp. If you want to join us, please sign-up beforehand.

There will be a BBQ immediately after! So please stay, get to know our community, and refuel your body. YOU DESERVE IT! (BBQ is for everyone; you don’t have to participate in the actual workout. Come out, cheer on those brave enough to start, and celebrate their success afterward.)

Don’t forget to check in to Cryptid CrossFit via PushPress and follow us on Instagram.

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