Every year on Memorial Day, CrossFit gyms all over America program the hero workout “Murph” as the workout of the day.  Murph is named 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.

Murph

For time:

  • Run 1 Mile
  • 100 Pull Ups
  • 200 Push ups
  • 300 Air squats
  • Run 1 Mile

*Partition the reps as needed

*If you have a 20 pound vest, wear it

Because of the great meaning behind this workout, it is a highly anticipated event that thousands of CrossFitters take part in every year.  The workout is long and grueling and if you are not prepared for it, you could seriously injure yourself or just not have a very good time.  That’s why we put together a 6 week program to prepare you for the volume of running and body weight movements that are included in the workout.

For most CrossFitters, breaking up the body weight portion of the workout into sets of 5 pull ups, 10 push ups and 15 air squats is very effective.  That’s how we partitioned the reps in the program.  However, we have also seen people do very well with smaller sets of 1 pull ups, 2 push ups, 3 air squats.    On the flip side, there are some advanced people that may want to take bigger sets, like 10 pull ups, 20 push ups and 30 air squats.  Feel free to modify the rep scheme to something that allows you to stay away from muscle failure and keep you moving.

Before we get to the program, here are some disclaimers:

  • You should not perform Murph as prescribed unless you are an experienced CrossFitter and can handle the volume included.
  • If this workout as prescribed is outside of your current abilities, scale the workout by decreasing the distance of the run and decreasing the number of reps of the bodyweight movements. If the run is too much impact on your body, you can substitute a row or bike.  Body weight pull ups can be scaled to banded pull ups or ring rows.  The push ups can be scaled to incline push ups with a barbell in a squat rack.
  • There should be a 60 minute time cap associated with the workout. If you don’t finish in under an hour, cut yourself off.
  • It is very hot at this time of the year in many places. Take measures to perform the workout in the earlier, cooler parts of the day.  Make sure you are hydrated and keep yourself cool.
  • If you start to feel any heat sickness, stop immediately.
  • Also, we don’t recommend using a weight vest unless you are a body weight ninja and have already successfully performed Murph without a vest in the past.

Now, follow this 6 week program to get your best Murph time yet!

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6 weeks to Murph Program

Week 1

For time:

  • 400m run
  • 5 Rounds:
    • 5 Pull Ups
    • 10 Push ups
    • 15 Air Squats
  • 400m Run

Week 2

4 sets – 5 min ON/2 min OFF:

  • 400m run
  • AMRAP:
    • 5 Pull Ups
    • 10 Push ups
    • 15 Air squats

Week 3

Every 10 min for 3 sets:

  • 800m Run
  • AMRAP:
    • 5 Pull Ups
    • 10 Push Ups
    • 15 Air squats

Week 4

Partner Murph

For Time:

  • Run 1 Mile
  • 100 Pull Ups
  • 200 Push ups
  • 300 Air squats
  • Run 1 Mile

*Partners split the reps

*Partition the body weight reps the same way you plan to during Murph

Week 5

For time:

  • 1200m Run
  • 75 Pull Ups
  • 150 Push ups
  • 225 Air Squats
  • 1200m Run

*Partition the body weight reps the same way you plan to during Murph

Week 6 – Deload

Partner WOD

20 min AMRAP:

  • Partner 1: 400m Run
  • Partner 2: AMRAP:
    • 5 Pull Ups
    • 10 Push ups
    • 15 Air Squats

*When Partner 1 gets back from their run, the partners switch roles

Week 7

Murph

For time:

  • Run 1 Mile
  • 100 Pull Ups
  • 200 Push ups
  • 300 Air squats
  • Run 1 Mile

*Partition the reps as needed

*60 minute time cap

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