Murph is one of, if not THE, most famous CrossFit Hero workouts! This workout was written in honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan on June 28, 2005. It is traditionally done once a year on Memorial Day. The workout is tough, but perfect if you are looking for a new challenge. In this blog you will find everything you need, a 4-week preparation plan and the workout with scaling options.
What you need!
Your 4 week Murph prep plan:
| Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|
| For Time: 300m Run 5 Rounds of Cindy 250m Run 4 Rounds of Cindy 200m Run 3 Rounds of Cindy 150m Run 2 Rounds of Cindy 100m Run 1 Round of Cindy ** 1 Round of Cindy is: ** 5 Pull-Ups 10 Push-Ups 15 Air Squats |
12 min AMRAP: 200m Run 10 Strict Pull-Ups -Rest 2 Min- 12 min AMRAP 200m Run 20 Push-Ups -Rest 2 Min- 12 min AMRAP 200m Run 30 Air Squats - 2 options - #1 at bodyweight #2 with Weighted Vest- 9/6kg (advanced) |
For Time: 800m Run 30 Pull-Ups 60 Push-Ups 90 Air Squats 400m Run 20 Pull-Ups 40 Push-Ups 60 Air Squats 200m Run 10 Pull-Ups 20 Push-Ups 30 Air Squats |
For Time: 800m Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 800m Run with Weighted Vest- 9/6kg |
The Murph!
Once you feel prepared, it's time to get down to business!
If you are doing the Murph for the first time, it may be a good idea to start with a scaling option.
Have fun sweating!
| The Original | Scaling Option 1 | |
|
|---|---|---|---|
|
1-mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1-mile Run with Weighted Vest- 9/6kg |
1-mile Run -- 10 rounds of: 10 Pull-Ups 20 Push-Ups 30 Air Squats -- 1-mile Run |
1-mile Run -- 20 rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats -- 1-mile Run |
1/2-mile Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 1/2-mile Run |