CrossFit Workout - The Murph
Event Description:
Memorial Day marks an important day in the CrossFit community, where CrossFit boxes (aka gyms) across the country do a Murph WOD (workout of the day) to honor Navy Lieutenant Michael Murphy, who was killed in the line of duty in 2005.
After his death, Lt. Murphy was awarded the Congressional Medal of Honor. His favorite workout, originally named Body Armor, is now referred to as the "Murph" in his honor. If you do this workout on Memorial Day at a CrossFit gym, you may find many of the athletes who serve in the military performing this workout in full uniform.
After his death, Lt. Murphy was awarded the Congressional Medal of Honor. His favorite workout, originally named Body Armor, is now referred to as the "Murph" in his honor. If you do this workout on Memorial Day at a CrossFit gym, you may find many of the athletes who serve in the military performing this workout in full uniform.
Optional: Wear a 20-pound vest or body armor
| THE MURPH WORKOUT: DO ONE ROUND FOR TIME (AS FAST AS YOU CAN) |
|---|
| 1-mile run |
| 100 pull-ups |
| 200 push-ups |
| 300 air squats |
| 1-mile run |
Variation One
| 4 ROUNDS: |
|---|
| 800-meter run (1/2 mile) |
5 rounds:
|
Variation Two
| 1 ROUND OF: |
|---|
| 1-mile run |
20 rounds of:
|
| 1-mile run |
