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Happy Memorial Day!
Today, we honor our fallen heroes and extend our appreciation to our active service members. Keep this in mind if you partake in this special workout, known as MURPH.
This workout is a beloved tradition worldwide, performed on Memorial Day in memory of Navy Lt. Michael Murphy, who tragically lost his life in Afghanistan on June 28, 2005.
CrossFit first featured MURPH on August 18, 2005, and since then, it has been undertaken annually on Memorial Day by individuals from various walks of life, including CrossFitters and Navy SEALs.
This is YOUR chance to join in. The MURPH workout is rigorous and challenging, but don't worry - we've given you multiple options to choose from.
To our veterans, those who have fallen, and our active service members, we want to express our deepest gratitude for all that you do!
Unpartitioned
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
partitioned
1 mile run
10 rounds
10 pull ups
20 push ups
30 air squats
1 mile run
MODIFIED
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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