Monday May 25, 2020

Memorial Day Murph

10 am on Zoom will be the only class today! We decided to go all virtual because there was only 3 sign ups for the small group meet ups.

Please be careful and aware of a common injury we have seen during Murph! Attempting too many pull ups in a row can cause extreme pain in your biceps/forearms.  We will provide progression below! 

The Hero WODs are named after people who have given their lives in the line of duty. Their purpose is to remind us to not only remember their sacrifice, but to get us to think outside of ourselves. “Murph” is a Hero WOD 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.

1 Mile Run 
100 Pull ups (sit ups) 
200 Push ups 
300 Squats 
1 Mile Run 

Ideas to break up Murph

3/6/9 for 33 Rounds + 1 Round of 1/2/3

A great place to start if you are doing Murph for the first time.  Small easy sets that you can continue to chip away! 

5/10/15 for 20 Rounds

If 5 pull ups is not a problem then this is the classic rep scheme to hit.  The push ups are usually what breaks down after round 10.  If that is the case you can always do 5 Push ups, 5 Pull ups 5 Push ups 15 Air squats. 

10/20/30 for 10 Rounds

If you’re a ninja this is your scheme.  Hitting the big sets will pay off if you can minimize the rest. 

20/40/60 for 5 Rounds

Done at the 2016 CrossFit Games. All athletes were required to do the same rep scheme for competition purposes.


Un-Partitioned Murph.  This is not “how it should be done” it is just a hard way to do it.  Please make sure you have experience and have been working on pull ups if you choose this route. 


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