Memorial Day is right around the corner and the majority of people in the CrossFit and military community will perform the workout “Murph”, a HERO WOD honoring Lt. Michael Murphy. We’ll go in depth on the many different ways that you can complete Murph, but first let’s take a look atwhywe complete Murph.

Lt. Michael Murphy was one of the 4 Navy SEALs dropped into the Hindu Kush Mountains for a reconnaissance mission which quickly turned south when their position was compromised. They were pinned and outmanned with their current location blocking any signal needed to make a distress call.

Murphy, according to the Navy, “unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men. . . . This deliberate and heroic act deprived him of cover and made him a target for the enemy. . . . He was shot in the back, causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in.”

Murph has long been a staple HERO WOD in the community, both because the grueling workout style and the deep meaning and honor behind it. It’s meant to put ourselves in the shoes of Murph to try and honor him and others on Memorial Day by experiencing a level of discomfort that doesn’t happen to you every day.

While completing Murph this year, try to focus on the “why” aspect of the workout more than the workout itself.

Now that we've talked about the meaning behind Murph, let’s get to the workout and different ways to complete it.

*Below are the different options/styles that you can choose to perform Murph. Choose your workout based off of your ability and comfort level.

Option 1:

Murph RX

Complete for time with weight vest (20/14 pounds)

1 mile run

100 pull-ups

200 push-ups

300 air squats

1 mile run

*scale options: no weight vest, scale pull-ups for jumping pull-ups or ring rows, scale push-ups by moving to your knees.

Option 2:

Partitioned Murph

Complete for time with vest (20/14 pounds)

1 mile run

10 rounds of

10 pull-ups

20 push-ups

30 air squats

1 mile run

Partitioned Murph (Cindy Style)

Complete for time with vest (20/14 pounds)

1 mile run

20 rounds of

5 pull-ups

10 push-ups

15 air squats

1 mile run

*scale options: no weight vest, scale pull-ups for jumping pull-ups or ring rows, scale push-ups by moving to your knees.

Option 3:

Partner Murph

Complete for time with a vest (split evenly between partners):

1 mile run

100 pull-ups

200 push-ups

300 air squats

1 mile run

*scale options: no weight vest, scale pull-ups for jumping pull-ups or ring rows, scale push-ups by moving to your knees.

Option 4:

Half Murph

Complete for time with a vest:

800m run

50 pull-ups

100 push-ups

150 air squats

800m run

*scale options: no weight vest, scale pull-ups for jumping pull-ups or ring rows, scale push-ups by moving to your knees.

1-3 Weeks Out

Practice volume! Murph consists of running, pull-ups, push-ups, and air squats, all foundational bodyweight movements that we do throughout the year, making Murph a great workout to test the past year's bodyweight conditioning. However, the level of volume is more than what is usually programmed at your local box.

That being said, a few weeks leading up to the workout are great opportunities to practice higher volumes of the movements so your body can adjust for the big day. This work, especially if practiced in a vest (if you choose to do the workout in a vest), can give you a better idea of how to strategize.

When practicing, make sure you are preforming good reps! Chin over the bar pull-ups, chest to the ground on the push-ups with hips and shoulders moving in a straight line, and air squats getting hips down to that parallel or below position. Also make sure you are locking out your reps by fully locking out elbows and knees. (You do not want get into your Murph workout and worry about whether or not your reps count!).

The weeks leading up to the workout are the best time to think of a strategy and play with how you'd like to attack this workout.

The Night Before

Hydrate and sleep! Like any workout proper hydration and a good night's sleep is essential, especially considering in many parts of the world Murph is done in a very warm and sometimes humid climate. Account for the various weather conditions for the day of the workout and plan ahead.

Plan your drinks the night before. Make sure you have your water, BCAAs, or whatever drink you prefer set and ready so you do not have to rush around the morning of.

Set your equipment out the night before, grips, thumb tape, knee sleeves, etc. whatever you need to feel comfortable and protect your hands and knees.

Morning Of

It's the big day! Whether its your first or tenth Murph, every year gives you an opportunity to make a game plan of how to partition your reps and approach the workout.

Think about how you're feeling that day, get to work, and don't forget to keep moving throughout the workout and remember the "why".

Post Murph

Recovery is as important as prep for this workout. Hydrate after the workout, take time to cool down, and stretch. Remember to listen to your body and stay safe!

Also See: Gym Essentials