WARRIOR MINDSET

WHF Podcast 30 – MURPH

by Gene Crawford | May 13, 2020 | Workhorse Podcast

What is the Murph workout?

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.

https://www.cnn.com/2019/05/27/us/memorial-day-murph-challenge-trnd/index.html

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.