Memorial Day Murph

What is the “Murph” Workout?

For those of you new to the Murph Workout, here’s what you can expect.

The CrossFit community all over the country does this challenging workout, “Murph,” every Memorial Day in honor of our fallen military members. It is through our pain and sweat and raising money for charities supporting heroic causes that we honor them this day.

This specific workout was a favorite of fallen Navy SEAL and Medal of Honor recipient, Michael Murphy, which is why it’s called “Murph.” Michael Murphy was an avid Crossfitter and used to do the workout, now named Murph, in preparation for his deployments. He did it wearing his flack vest and referred to the workout as “Body Armor.”

Michael was killed in Afghanistan June 28th, 2005.

Memorial Day Murph WOD

– 1 Mile run to start
– 100 Pull-ups
– 200 Push-ups
– 300 Air squats
– 1 Mile run to finish

*if possible, wear a 14#/20# weight vest*
**The reps can be partitioned any way you want**
***Team Murph and Scaled options are also available***

Memorial Day Murph Class Time Options:

  • 8-9 am
  • 9:30-10:30am

Teens & Pre-Teens Memorial Day Murph:

  • 8:45-9:30 am

All other classes will be cancelled for the afternoon and evening.

Members: Reservation is required on Wodify and opens May 2nd.

Dropping in? Visit salusnj.com/drop-ins

Strategies

5-10-15

The 5-10-15 scheme is probably the most common pattern people succeed with. This mirrors the rep scheme of the CrossFit benchmark workout Cindy:
20 rounds of:
5 pullups
10 pushups (If you are new to Murph, be smart and shake out your arms after five reps, from the very beinging).
15 squats

5-5-5-15

If pushups are a challenge, consider the following scheme
20 rounds of:
5 pushups
5 pullups
5 pushups
15 squats

5-5-5-10-5

Similar to the 5-5-5-15
20 rounds of:
5 pullups
5 squats
5 pushups
10 squats
5 pushups