Monday 27/05/2024
T-shirts Available
What is Murph?
Murph is a CrossFit Hero workout that stands as a testament to the enduring legacy of U.S. Navy SEAL Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005.
Introduced as a CrossFit Hero workout on August 18, 2005, Murph has become a long-standing tradition observed by CrossFit enthusiasts and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day to honor Lt. Murphy and all others who have served.
Why Murph?
By participating in Murph, athletes not only test their limits but also pay tribute to Lt. Michael Murphy's bravery and the ultimate sacrifice he made. It's a powerful way to connect with the values of courage, commitment, and honor that Lt. Murphy represented.
Join the tradition this Memorial Day and push yourself to new heights while remembering the heroes who have given their all. Murph is more than a workout—it's a movement of respect and remembrance.
FitneSS
Murph
Workout for Time:
Run 1 mile (1.6 km)
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1 mile (1.6 km)
Intent: This is our annual Murph event. Let’s have fun while honoring those who have lost their lives in the line of duty.
Target: If you have followed all our progressions and feel good this week, aim to set a personal record (PR) for your Murph time!
Option 2: C. Half Murph
Workout for Time:
Run 800 meters
50 Pull-Ups
100 Push-Ups
150 Air Squats
Run 800 meters
You can partition the middle portion in any way. For ex. 10 Rounds of: 5 Pull up, 10 Push ups,1 5 Air Squats.
Competition
Clean Pull From Block + Clean from Blocks + Front Squat
6 sets
Rest 1 minute between sets
Reps: 2 above knee, 2 at knee, 2 below knee; rest as needed
Quick reset between clean pull & clean
Focus on technique
Use slightly heavier weight than last week for each position
Back Rack Reverse Lunge
Set 1: 8 reps per side
Set 2: 6 reps per side
Set 3: 4 reps per side
Rest 2 minutes between sets
Maintain good form, mechanics, and control
Keep front shin perpendicular to floor
Aim for 9/10 RPE on last set
Perform reps per side, not alternating
Bent Arm Rope Hang
2 sets for max duration
Rest as needed
Alternate top hand on each set
Face level with top hand
3 sets at 90% max hold
Rest 2 minutes between sets
Minimize rest to maintain unbroken sets
Hold for 30% + 30% +30% of max duration or a minimum of 10 seconds.
Murph
For Time:
Run 1 mile (1.6 km)
100 pull-ups
200 push-ups
300 air squats
Run 1 mile (1.6 km)
Intent: Annual Murph event to honor fallen soldiers. Have fun and aim for a personal record (PR) if you feel ready.
Feel: High volume and intensity. Ensure proper warm-up and cooldown.
Extra Credit Part I
Seated Compression Hold
3 sets of 1 minute
Rest 1 minute between sets
Extra Credit Part II
3 alternating sets:
II1: Max bent knee hollow body rocks for 30 seconds
Rest 30 seconds
II2: Forearm front plank for 30 seconds
Rest 30 seconds
II3: Max V-ups for 1 minute
Rest 2 minutes
