We’re less than a week away from Memorial Day Murph here at CrossFit BR so let’s answer some of those big questions about the Hero WOD “Murph”. This is meant to be a challenging workout to honor Navy Lieutenant Michael Murphy but there are many ways to adjust the workout to fit your current abilities.
Heats will run on Memorial Day at 8am and 9am. Please go sign up if you haven’t already! We’re planning a little food afterwards so need a headcount to shop for an appropriate amount. This will be more like an event and not a class. Please arrive early (doors open at 7:30am) to warmup on your own so we can kick off the first heat at 8am. Heat 1 will have a 60-minute running clock so that Heat 2 will begin as that clock rolls over. This way anyone out on their second run and going over an hour will be able to know their time upon returning.
Plan to hangout for a quick snack and feel free to BYOB as we kickoff the holiday.
“Murph”
For Time:
1 Mile Run
100 Pull Up
200 Push Up
300 Air Squat
1 Mile Run
** If you have a 20lb vest or body armor, wear it. You may partition the reps however needed but you must start and end with a 1 mile run.
Let’s talk first about how to partition these reps and if you should wear a vest or not. The most common way to partition the reps is doing 20 Rounds of “Cindy” which looks like this:
1 Mile Run (buy-in)
20 Rounds of:
5 Pull Up
10 Push Up
15 Air Squat
1 Mile Run (buy-out)
Another common way if you burn out on push ups at sets of 10 is this:
1 Mile Run (buy-in)
20 Rounds of:
5 Pull Up
5 Push Up
15 Air Squat
5 Push Up
1 Mile Run (buy-out)
If you’re a bodyweight ninja and crazy enough to try it you could also do a big sets version:
1 Mile Run (buy-in)
10 Rounds of:
10 Pull Up
20 Push Up
30 Air Squat
1 Mile Run (buy-out)
The first goal of this workout should be completing it in under 1 hour. Once you have done that, I’d be shooting for around sub 45 minutes before adding a vest. Remember we are here to honor, not create injuries.
Next up are modifications to the workout! If you are a solid runner but know the gymnastics volume isn’t appropriate for your needs then do this:
1 Mile Run (buy-in)
10 Rounds of:
5 Pull Up / Jumping Pull Up / Strict Pull Up / Ring Row
10 Push Up / Box Push Up
15 Air Squat
1 Mile Run (buy-out)
If the runs are a little long then consider cutting everything in half:
“Half Murph”
800m Run (buy-in)
10 Rounds of:
5 Pull Up / Jumping Pull Up / Strict Pull Up / Ring Row
10 Push Up / Box Push Up
15 Air Squat
800m Run (buy-out)
Another option would be doing a Partner version of Murph.
“Partner Murph”
Run 1 Mile OR 800m (together)
20 Rounds, Alternating Full Rounds of:
5 Pull Up / Jumping Pull Up / Strict Pull Up / Ring Row
10 Push Up / Box Push Up
15 Air Squat
Run 1 Mile OR 800m (together)
So now you see there are many ways to take on this workout/event. Challenge yourself a little but focus on good movement and getting a great workout to feel good afterwards and enjoy the day. Chat with a coach this week if you’re not sure what you should be doing that day and we’ll be happy to help you make a plan!