Murph

Murph

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!





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Murph Crop Top Damen


CHF 30.00








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cross equip – Women Shirt


CHF 25.00





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Murph T-Shirt Herren


CHF 30.00


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cross equip – Shirt


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Athletic Socks


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Wireless Mini Timer

Rated

5.00

out of 5

CHF 159.00


-18%



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Magnesium Blöcke




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Flexible Chalk Bucket


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-29%






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Gewichtsweste




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-32%






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Tactical Weight Vest v2 incl. 4 weight plates




CHF 149.00









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Heavy Duty Cheater Grips V2


CHF 68.00








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Cheater Grips V2


CHF 59.00

Your 4 week Murph prep plan:


Week


1:


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


Week


2:


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)


Week


3:


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


Week


4:


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"

1-mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1-mile Run

with Weighted Vest- 9/6kg

Scaling option 1:

1-mile Run

--

10 rounds of:

10 Pull-Ups

20 Push-Ups

30 Air Squats

--

1-mile Run

Scaling option 2:

1-mile Run

--

20 rounds of:

5 Pull-Ups

10 Push-Ups

15 Air Squats

--

1-mile Run

Scaling option 3:

1/2-mile Run

50 Pull-Ups

100 Push-Ups

150 Air Squats

1/2-mile Run

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