22 May Murph 2020
This year’s Murph is going to be a little different than we are use to. But one thing that won’t change, we complete Murph as a community!
Monday May 25th at 10:00am, we would like all our members to log onto Zoom and join us for a welcome and warm-up! We will be completing the workout via Zoom and then re-grouping at 11:30am for a brief celebratory happy hour with your beverage of choice (adult or otherwise).
If you would like to meet up with members to complete this workout outside together (from a safe distance), please sign up HERE before 8pm Saturday.
The Workout
Murph RX is:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
*option to use a weight vest*
This is a HIGH volume workout under normal circumstances. Please PLEASE scale appropriately to avoid injury and so you can keep training this week.
We highly recommend subbing sit ups for pull ups. If you have access to a pull up bar that requires you to do strict pull ups, we recommend you cut the number down from 100.
Doing this workout as written is challenging. If you have never done it as written (unpartitioned), this is not the year to try. Below are two common partitioned options:
1 Mile Run 1 Mile Run
10 Rounds 20 Rounds
10 sit ups/pull ups OR 5 sit ups/pull ups
20 push ups 10 push ups
30 air squats 15 air squats
1 Mile Run 1 Mile Run
You can choose to cut the amount of rounds or the number of reps in each round to scale the overall volume. You can also partition the running by hitting a 400m run before each round for 8 rounds or an 800m run before each round for 4 rounds.
Who is Murph?
In memory of Navy Lieutenant Michael Murphy who died in Afghanistan on June 28, 2005. When his team came under fire from a much larger enemy force, LT. Murph knowingly left his position of cover to get a clear signal in order to communicate with his headquarters, the U.S. Navy said. He died fighting.
This workout was one of his favorites. He had named it ‘Body Armor’. It was renamed ‘Murph’ in his memory and was first posted on August 18, 2005. It is completed every year on Memorial Day by Crossfitters and Navy SEALs alike.
In 2014, The Murph Challenge became the official fundraiser of the Lt. Michael P. Murphy Memorial Scholarship Foundation. Since 2014, the organization started by Murphy’s family has raised more than $1 million.
