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:
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
