The Murph WOD is a hero workout named after Navy Lieutenant Michael Murphy,” explains Blake Shutterly, a CrossFit coach at Neo Fifth in NYC. … The CrossFit 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.
Known as a Hero WOD (WOD = workout of the day), Murph was first posted on August 18, 2005, and is completed every year on Memorial Day by CrossFitters and Navy SEALs alike.
Complete the following movements for time: 1-mile run 100 pull-ups 200 push-ups 300 air squats 1-mile run … in a 20-lb. weight vest or body armor
According to CrossFit, this workout was one of Murphy’s favorites. He’d named it “Body Armor,” though it was renamed as Murph in his honor.
Do you have to do Murph in order? First, there’s two methods of finishing Murph. While you have to start and finish with a 1 mile run, the 100 pull-ups, 200 push-ups, and 300 air squats can either be done in order, or partitioned. … The other variation about Murph is that it’s performed either with a weight vest, or without.
What is the fastest Murph time?
36:42 – What the what?
The fastest female time registered for Murph is 36:42 by Kari Pearce. The fastest male time registered for Murph is 34:38 by Josh Bridges.
Did Michael Murphy do Murph? Murph is a popular workout created by CrossFit in memory of Navy Lt. Michael Murphy who died in Afghanistan on June 28, 2005. Known as a Hero WOD (WOD = workout of the day), Murph was first posted on August 18, 2005, and is completed every year on Memorial Day by CrossFitters and Navy SEALs alike.
Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/
WORKOUT
3x 5:00 Rounds (15:00) 10x DB/KB Single Arm (L) Thruster #AHAP 10x DB/KB Single Arm (R) Thruster #AHAP 10x V-ups 200m Run or 75x Jump Rope Singles
*Rest remainder of time left in 5:00, if you’re not finishing under 5:00, rest for 2:00 **Use a DB/KB weight you can complete 10x unbroken with **This WOD is a sprint, so get after it… 🙂
Bodyweight Version 3x 5:00 Rounds (15:00) 20x Air Squats :30 Plank Hold 10x V-ups 200m Run or 75x Jump Rope Singles
Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
