“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
**Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and from here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes make, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that give all in the name of freedom.
During Murph, do your best to maintain great form for all movements. You will get tired. Your form may break. That’s okay. This workout is not about how fast you can go or the time you can beat. It’s about participating and remembering. If you have to slow down to perform the reps to standard, do so and know that this workout is our way to honor those who serve this country.
Scaling Options
Push-ups: Incline push-ups (to chair, couch, table), knee push-ups
Pull-ups: chair pull ups, strict pull ups, towel row, bent over row (DB or banded), sliding floor pull-ups, superman+w pull, ring rows
Half Murph
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run
1 Mile Half Murph
Run a full mile at the beginning and end of the workout. Complete half the reps as above.
And coming tomorrow…
A. Single Leg Tempo Deadlift
4 sets of 4/4 at 3031
3 sec negative, 0 sec hold at bottom, 3 sec up, 1 sec hold at the top
B. 2 Rounds For Time [12min cap]
15 Burpee Box Jumps
30 Single Arm DB Hang Clean and Jerks (50/35)
45 Sit Ups
Bodyweight
A. Single Leg Tempo Airplanes
4 sets of 4/4 at 2220
2 sec negative, 2 sec hold at bottom, 2 sec up, 0 sec hold at the top
B. 2 Rounds For Time [12min cap]
15 Burpee Box Jumps
30 Single Arm Sprawls
45 Sit Ups
For Time [6min cap]
30-20-10
Jumping Lunges (L+R=1)
V-Ups
Rest 3 minutes For Time [6min cap]
25-20-15
Dumbbell Power Clean (50’s/35’s)
Push Ups
Rest 3 minutes For Time [6min cap]
20-15-10
Filly Overhead Squat (50’s/35’s)
Burpees Over Dumbbell
Bodyweight
For Time [6min cap]
30-20-10
Jumping Lunges (L+R=1)
V-Ups
Rest 3 minutes For Time [6min cap]
25-20-15
Star Jumps
Push Ups
Rest 3 minutes For Time [6min cap]
20-15-10
Lateral Lunges
Burpees Over Towel
Post time or reps for each WOD. Ex: 5:20, 4:58, 72 Rx.
And coming Saturday…
A. AMRAP 15
21 Bowtie Thrusters (50/35)
15 Box Jumps (24/20)
9 DB Push Press (50/35’s)
B. Fast Eddie’s Lucky 7’s
(Seven reps per movement)
Sit Ups
Flutter Kicks (4 count)
Sit Ups
Leg Raises
Sit Ups
Lateral Kick (4 count)
Sit Ups
Crunches (elbows touch knees, feet off the ground)
Sit Ups
Russian Twist (4 count)
Sit Ups
Bicycle (4 count)
The goal is sub 4min
A. Handstand Walk
Practice HS Walk progressions for 10 minutes
B. For Time [18min cap]
40-30-20-10
Kettlebell Swings (53/35)
Alternating Single Leg V-Ups
3 Wall Walks at the end of each round (Rx+ 50ft Handstand Walk each round)
Bodyweight
B. For Time [16min cap]
40-30-20-10
Broad Jumps
Alternating Single Leg V-Ups
3 Wall Walks at the end of each round (Rx+ 50ft Handstand Walk each round)
4 Rounds [24min cap]
400m Run
10/10 Dumbbell Bent Over Row (50/35)
100 Double Unders
10/10 1-Arm DB Sumo Deadlift High Pull (50/35)
Bodyweight
4 Rounds [24min cap]
400m Run
10 Seated Towel Row
100 Double Unders
20 Star Jumps
Post time for the WOD. Ex: 21:20 Rx
And coming tomorrow…
For Time [6min cap]
30-20-10
Jumping Lunges (L+R=1)
V-Ups
Rest 3 minutes For Time [6min cap]
25-20-15
Dumbbell Power Clean (50’s/35’s)
Push Ups
Rest 3 minutes For Time [6min cap]
20-15-10
Filly Overhead Squat (50’s/35’s)
Burpees Over Dumbbell
Bodyweight
For Time [6min cap]
30-20-10
Jumping Lunges (L+R=1)
V-Ups
Rest 3 minutes For Time [6min cap]
25-20-15
Star Jumps
Push Ups
Rest 3 minutes For Time [6min cap]
20-15-10
Lateral Lunges
Burpees Over Towel
Post time or reps for each WOD. Ex: 5:20, 4:58, 72 Rx.
A. Press Complex
Strict Press + Push Press + Push Jerk + Split Jerk (R/L)
4 x 2+2+2+2/2
Use PVC/Broomstick to work on speed, single or double double for overhead stability.
A. L-sit Hold
Complete 1 max L-sit Hold for time Then EMOM 12
Min 1: 10 L-sit Leg Lifts
Min 2: 4/4 L-sit Straddle Lifts
Min 3: 15-30 sec L-sit Hold
B. 3 Rounds [15 min Cap]
400m Run
21 Dumbbell Swings (50/35)
12/12 Bent Over Row (50/35)
B. 3 Rounds [15 min Cap]
400m Run
21 Broad Jumps
9 Burpees
Post time for L-sit and time for the WOD. Ex: 22 sec, 12:14 Rx.
And coming tomorrow…
A. Press Complex
Strict Press + Push Press + Push Jerk + Split Jerk (R/L)
4 x 2+2+2+2/2
Use PVC/Broomstick to work on speed, single or double double for overhead stability.
