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Happy Memorial Day!
Today we honor the fallen as well as our active service members so keep this in mind as you’re completing the workout. To do so we complete a special workout called MURPH.
Murph is a popular workout, traditionally done on Memorial Day, created by CrossFit in memory of Navy Lt. Michael Murphy who died in Afghanistan on June 28, 2005. It was first posted on August 18, 2005, and since then it’s been completed every year on Memorial Day by CrossFitters, Navy SEALs alike and many more.
Today is YOUR chance to participate. The workout is a grueling and challenging one so we’ve given you options to choose from.
To our veterans, fallen and active service members, thank you for all that you do!
Unpartitioned
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
partitioned VERSION 1
1 mile run
20 rounds
5 pull ups
10 push ups
15 air squats
1 mile run
partitioned VERSION 2
1 mile run
10 rounds
10 pull ups
20 push ups
30 air squats
1 mile run
CUSTOMIZED VERSION
800 meter run
10 rounds
5 DB bent over rows
10 push ups
15 air squats
800 meter run
INSTRUCTIONS
• Regardless of what option you choose the workout is long and difficult. Make sure to modify movements and reps appropriately to fit your fitness level.
• Pull ups can be performed either as strict or kipping.
• Traditionally Murph is performed with a weight vest, however this will make the workout significantly harder and longer.
MOVEMENT DEMOS
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