2019 Fit4Lyfe Memorial Day MURPH WOD
Sandy Tocci
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
The Murph hero WOD was originally posted on CrossFit.com on August 18th, 2005 by Lauren Glassman. The description read as follows:
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.
THE EVENT:
Every year on Memorial Day, Americans honor those who have fallen serving the United States Armed Forces. At Fit4Lyfe, we will be supporting the Murph Challenge by completing “Murph” workout on Memorial Day with 30 minute start times beginning at 7AM.
THE WORKOUT:
Break up the pull-ups, push-ups, and squats as needed but you must start and finish with a mile run (2 miles total). If you’ve got a twenty pound vest or body armor, wear it.
TIPS and TRICKS:
For most of the population Murph’s 200 push-ups are the limiting factor. Many athletes will bite off more than they can chew attempting to break them up in to sets of 20. By the time they’ve accumulated the first 100 push-ups they are struggling to string three together at a time.
Push-up burnout can be prevented by partitioning the workout wisely. Listed below are some rep schemes to consider:
5-10-15
The 5-10-15 scheme is probably the most common pattern people succeed with. This mirrors the rep scheme of the Cross Fit benchmark workout Cindy:
20 rounds of...
5 pull-ups
10 push-ups (If you are new to Murph, be smart and shake out your arms after five reps, from the very beginning).
15 squats
5-5-5-15
If push-ups are a particular challenge for you consider the following scheme:
20 rounds of...
5 push-ups
5 pull-ups
5 push-ups
15 squats
5-5-5-10-5
{Similar to the 5-5-5-15}
20 rounds of...
5 pull-ups
5 squats
5 push-ups
10 squats
5 push-ups
What To Expect
Times vary quite a bit on Murph. The mile route will of course be a big factor in determining your time. As a rough guideline though consider the following for an athlete (male or female) completing the workout without a weight vest:
+70 Minutes Beginner
40-70 Minutes Intermediate
30-40 Minutes Advanced
30 Minutes or less Elite
DO NOT BE DISCOURAGED if you can’t do the entire workout (Not many can)! Anyone can do their own version of “Murph” including scaling the run, reps, movements, or even partitioning the workout as a team. The idea is to challenge yourself and do a little more and go a little faster each AND EVERY year. Let this be YOUR year you start AND JOIN FIT4LYFE as they complete it.
$10 for Fit4Lyfe Platinum Members!
$10 for ACTIVE Military with ID!
$20 for anyone else
Get registered in ADVANCE at http://bit.ly/2019fit4lyfemurphwod as space is LIMITED in each starting time. WALK INS are welcomed but there is no guarantee there will be a spot available unless you register in advance.
Good luck Fit Fam!
