Memorial Day Murph
Memorial Day is around the corner, which means it’s that time of year to be a part of the iconic “Murph” workout!
“Murph” is a HeroWOD workout; these workouts are an important staple in CrossFit as they honor first responders and service members who have fallen in the line of duty.
“Murph” honors the great Navy Lieutenant Michael Murphy who was killed in Afghanistan on June 28th 2005, protecting his country and fellow soldiers. This specific workout was one of Murphy’s favorites; he called it “Body Armour” and so after his passing it was named after him.
We hope you will join us for this special workout of the day and let Lieutenant Murphy’s story, along with the many others who have given everything for the protection of our freedoms, be what pushes you through it.
Murph is a long workout. Typically it should take no less than 30 minutes and could take up to an hour for advanced athletes who are doing the Rx version (or with a vest).
Below are the different modification/scaling options for Murph. There's an option for everyone here! Keep in mind HeroWODs are a true challenge of physical and mental perseverance and grit. It should feel tougher than your typical workout; remember why you're doing this!
SCALING/MODIFICATIONS
If you cannot run, you may substitute with rowing:
Alpha: 2,000m row
Bravo: 1,500m row
Charlie: 1,000m row
Delta: 2,000m row (both partners row this distance in parallel)
Any of the above versions, except for ALPHA, can be scaled further with the following substitutions:
Pull-Up → Banded Pull-Up or Ring Row
Push-Up → Knee Push-Up
Air Squat → KB Deadlift (in case of a knee injury)
STRATEGY
The old school Rx version of Murph called for a mile run, followed by all 100 pull-ups, then all 200 pull-ups, then all 300 air squats, and finally a second mile run. That is a VERY difficult version that is only recommended for highly advanced athletes (3+ years of CrossFit) with high proficiency in gymnastics movements.
Another RX way to approach this workout is to break up the bodyweight movements into “rounds”. The most common approach is the following:
----
Run 1 mile
Then perform 20 rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Run 1 mile
----
Note that this approach can also be used for Bravo, Charlie or Delta.
Bravo:
Run 0.75 mile. Then perform 15 rounds of 5 pull-ups / 10 push-ups / 15 air squats. Run 0.75 mile.
Charlie:
Run 0.5 mile. Then perform 10 rounds of 5 pull-ups / 10 push-ups / 15 air squats. Run 0.5 mile.
Delta:
Run 1 mile with your partner. Alternate 20 rounds of 5 pull-ups / 10 push-ups / 15 air squats (each partner doing 10 rounds). Run 1 mile.
Choose your version and scaling option(s) wisely. If this takes you 20 mins or less, it was probably too easy. At the same time, you don’t want to be taking breaks that are over a minute long between sets of pull-ups or push-ups. That would be too hard and likely not safe. Remember you can always change your scaling option mid-way through the workout if that sets you up for a better chance of success!
*BYO... drink of choice and a towel for a hangout with Coach Mariela at Long Bridge Park, less than a block from the gym, after the last workout! Meet us in the grassy area near the fields!*
We're excited to see you on Memorial Day for Murph!
Your Brazen Fitness Team
