Memorial Day Murph is right around the corner.
What is “Murph”?
Almost all experienced CrossFitters have attempted “Murph” at one point or another. It’s long, painful, and named after Navy lt. Michael Murphy, 29, of Patchogue, NY, a SEAL killed in Afghanistan on June 28, 2005. He was posthumously awarded the Medal of Honor.
The Workout:
- 1-mile run
- 100 pullups
- 200 pushups
- 300 air squats
- 1-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 he’d named it “Body Armor”. 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.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Getting Ready for the Workout
Mark your calendars now:
Saturday, May 26th
10:00am – Everyone finishes
The Hill
The Murph Prep Program
Coach Mindy has written a program to get you ready for Murph in 8 weeks. The program focuses primarily on increased push-up volume, running prep, and – most importantly – shoulder health.